When it comes to jumping effectively, one of the key factors is the stability of your lower back. Many people experience what is known as “power leaking,” which occurs when your body doesn't align properly during a jump. This often happens when the lower back pushes backwards, causing a loss of power and reduced jump height. To maximize your jumping potential, it’s crucial to address this issue and learn how to stabilize your lower back effectively.
To maintain lower back stability during a jump, you can engage your lower abs, which will help prevent your hip from pushing back and your lower back from bending excessively. A practical cue to help you remember how to do this is to imagine you're trying to hold in urine. This mental image will prompt you to contract your lower abdominal muscles and activate your pelvic floor, creating a solid foundation for your jumps. As you prepare to jump, remember to hold that contraction; this will keep your back straight and allow for a more powerful takeoff.
In summary, maintaining a strong and stable lower back while jumping is essential for maximizing your power and height. By contracting your lower abs and using the “holding your pee” trick, you can achieve better alignment and minimize any backward movement in your hips. This simple technique can help you jump higher and more efficiently by ensuring you’re not losing any power during the process.
- To stabilize your lower back when jumping, focus on contracting your lower abs.
- Use the mental cue of “holding your pee” to remember to engage your pelvic floor.
- Keeping your hips aligned will prevent power leakage and improve your jumping ability.
0.68okay so one of the things that you want3.36to think about is the stabilization of7.6your lower back now when you jump11.16there's something uh that I call power13.4leaking you're you're leaking power if15.44you don't jump completely straight17.92because the lower back pushes backwards20.199and you feel like this lower back kind23.039of hip goes backwards and you feel that26.679you're not getting as the most amount of28.92power as you could30.599so to stop that hip going back and33.44stopping that lower back from bending36.16what you can do is contract your lower39.68abs and something that's a really good41.96cue for this is imagine you're holding44.92the P so you're you're wanting to go to47.12the toilet you're holding your pee and50.199think oh that lower ab and your pelvic53.359floor is what's Contracting so what's57.039going to happen now is that as I'm58.559Contracting my abs it's going to be hard61.28for me to push back if I release then it64.28goes back but if I don't it's naturally67.36going to stop the the back from arching70.92so think when I'm going to push I'm73.4going to get into the position77.04and lower abs hold the p and when I'm80.439ready to go I'm going to jump across and84.56keep that86.36contraction
1 00:00:00,000 --> 00:00:06,000 okay so one of the things that you want 2 00:00:03,000 --> 00:00:10,000 to think about is the stabilization of 3 00:00:07,000 --> 00:00:12,000 your lower back now when you jump 4 00:00:11,000 --> 00:00:15,000 there's something uh that I call power 5 00:00:13,000 --> 00:00:17,000 leaking you're you're leaking power if 6 00:00:15,000 --> 00:00:19,000 you don't jump completely straight 7 00:00:17,000 --> 00:00:22,000 because the lower back pushes backwards 8 00:00:20,000 --> 00:00:26,000 and you feel like this lower back kind 9 00:00:23,000 --> 00:00:28,000 of hip goes backwards and you feel that 10 00:00:26,000 --> 00:00:29,000 you're not getting as the most amount of 11 00:00:28,000 --> 00:00:32,000 power as you could 12 00:00:30,000 --> 00:00:35,000 so to stop that hip going back and 13 00:00:33,000 --> 00:00:39,000 stopping that lower back from bending 14 00:00:36,000 --> 00:00:41,000 what you can do is contract your lower 15 00:00:39,000 --> 00:00:44,000 abs and something that's a really good 16 00:00:41,000 --> 00:00:46,000 cue for this is imagine you're holding 17 00:00:44,000 --> 00:00:49,000 the P so you're you're wanting to go to 18 00:00:47,000 --> 00:00:53,000 the toilet you're holding your pee and 19 00:00:50,000 --> 00:00:56,000 think oh that lower ab and your pelvic 20 00:00:53,000 --> 00:00:58,000 floor is what's Contracting so what's 21 00:00:57,000 --> 00:01:01,000 going to happen now is that as I'm 22 00:00:58,000 --> 00:01:03,000 Contracting my abs it's going to be hard 23 00:00:61,000 --> 00:01:07,000 for me to push back if I release then it 24 00:00:64,000 --> 00:01:10,000 goes back but if I don't it's naturally 25 00:00:67,000 --> 00:01:13,000 going to stop the the back from arching 26 00:00:70,000 --> 00:01:16,000 so think when I'm going to push I'm 27 00:00:73,000 --> 00:01:20,000 going to get into the position 28 00:00:77,000 --> 00:01:24,000 and lower abs hold the p and when I'm 29 00:00:80,000 --> 00:01:25,000 ready to go I'm going to jump across and 30 00:00:84,000 --> 00:01:28,000 keep that 31 00:00:86,000 --> 00:01:29,000 contraction
