As proficiency in jumping increases, it becomes crucial to incorporate impact and drop training into your routine. These exercises serve as an essential method for adapting to various heights and enhancing muscular strength through targeted stimuli. To begin with, one should start from a lower height and progressively increase the intensity and challenge, both in terms of height and distance with drops. This gradual build-up helps in developing resilience against impacts while ensuring safety throughout the process.
While practicing drop techniques, maintaining good form and technique is vital. It is essential to avoid collapsing into a full squat when landing; rather, the goal should be to engage the quadriceps effectively. Proper body mechanics play a critical role in managing downward forces upon landing. Engaging the right muscles helps to dissipate impact efficiently, reducing the risk of injury while improving performance during high-impact movements.
Ultimately, emphasizing strength and proper technique during drop training will enhance overall jumping ability and athletic performance. Recognizing the importance of building strength through various stimuli is crucial in training. By consistently integrating these principles, one progresses not only in skill but also in the resilience required for high-impact activities.
Key points:
- Gradually incorporate impact and drop training to strengthen muscles and adapt to varying heights.
- Focus on maintaining proper technique to efficiently manage forces during landings and reduce injury risks.
- Consistent practice with attention to strength and form enhances jumping ability and overall athletic performance.
Being able to correctly absorb impact without damage is essential for parkour. Demonstrate a good landing position from a broad-jump off a chest-height or higher block / obstacle.
You can land on another obstacle or the floor, but the landing must be a chest-height drop or greater.
The landing target must be eight steps (heel to toe) away from the takeoff block.
Make sure you land in a stable position on both feet at the same time and there is no movement afterwards. No shuffling of feet or foot movement.
Repeat three times.
Landing Position:
- You are landing both feet at the same time and on the ball of the foot (behind big toe)
- Your calfs, quads, hamstrings, glutes and lower abs are contracting hard.
- Your ankle, knee and hips are all at roughly 50%-70% bent position.
- You are actively contracting your toes and muscles.
- Chest up and back straight.
- Arms out in front for stability.
height.
repetitions.
landing.
5.279so as you get more comfortable with your7.76jumps um it's important that you start12.519doing impact and drops because drop16.92training is very important to become21.119adaptable to Heights and uh it's24.56basically stimulus for getting stronger28.279um you can start with you know uh a low32height and just slowly gradually build34.079up through repetition but eventually you36.879want to be doing sort of39.48distances um as well as Heights with a a42.6a drop on it as44.28well um so for instance uh this isn't my47.76maximum but this is you know a bit of a49.64drop as well as a uh a broad jumper and53.28you know it is going to take a little54.68bit of impact on my legs and I would56.84then slowly build up uh for you know59.559slight61.039bigger drops and yeah it's um like64.839anything you're adding stimulus to build67.04up the strength so from here I'm going69.159to focus still on you know good71.24technique74.799and and drop okay so I'm not collapsing79.84my you know I'm not dropping all the way81.88to the bottom and my my legs are84.479actually stopping my body weight my86.92quads are doing the work of you know90.119stopping that Force coming downwards and92.399that's important um if you find that95.399you're sort of landing and then just97.479dropping to the absolute bottom of the99.88Precision then um yeah this is not good103.6so let's do it108.2again there we go
1 00:00:05,000 --> 00:00:12,000 so as you get more comfortable with your 2 00:00:07,000 --> 00:00:16,000 jumps um it's important that you start 3 00:00:12,000 --> 00:00:20,000 doing impact and drops because drop 4 00:00:16,000 --> 00:00:23,000 training is very important to become 5 00:00:21,000 --> 00:00:28,000 adaptable to Heights and uh it's 6 00:00:24,000 --> 00:00:31,000 basically stimulus for getting stronger 7 00:00:28,000 --> 00:00:33,000 um you can start with you know uh a low 8 00:00:32,000 --> 00:00:36,000 height and just slowly gradually build 9 00:00:34,000 --> 00:00:39,000 up through repetition but eventually you 10 00:00:36,000 --> 00:00:41,000 want to be doing sort of 11 00:00:39,000 --> 00:00:43,000 distances um as well as Heights with a a 12 00:00:42,000 --> 00:00:47,000 a drop on it as 13 00:00:44,000 --> 00:00:49,000 well um so for instance uh this isn't my 14 00:00:47,000 --> 00:00:52,000 maximum but this is you know a bit of a 15 00:00:49,000 --> 00:00:54,000 drop as well as a uh a broad jumper and 16 00:00:53,000 --> 00:00:56,000 you know it is going to take a little 17 00:00:54,000 --> 00:00:58,000 bit of impact on my legs and I would 18 00:00:56,000 --> 00:01:00,000 then slowly build up uh for you know 19 00:00:59,000 --> 00:01:04,000 slight 20 00:00:61,000 --> 00:01:07,000 bigger drops and yeah it's um like 21 00:00:64,000 --> 00:01:08,000 anything you're adding stimulus to build 22 00:00:67,000 --> 00:01:11,000 up the strength so from here I'm going 23 00:00:69,000 --> 00:01:14,000 to focus still on you know good 24 00:00:71,000 --> 00:01:14,000 technique 25 00:00:74,000 --> 00:01:21,000 and and drop okay so I'm not collapsing 26 00:00:79,000 --> 00:01:23,000 my you know I'm not dropping all the way 27 00:00:81,000 --> 00:01:26,000 to the bottom and my my legs are 28 00:00:84,000 --> 00:01:29,000 actually stopping my body weight my 29 00:00:86,000 --> 00:01:31,000 quads are doing the work of you know 30 00:00:90,000 --> 00:01:35,000 stopping that Force coming downwards and 31 00:00:92,000 --> 00:01:37,000 that's important um if you find that 32 00:00:95,000 --> 00:01:39,000 you're sort of landing and then just 33 00:00:97,000 --> 00:01:43,000 dropping to the absolute bottom of the 34 00:00:99,000 --> 00:01:46,000 Precision then um yeah this is not good 35 00:00:103,000 --> 00:01:46,000 so let's do it 36 00:00:108,000 --> 00:01:52,000 again there we go
