Tutorials
Jumping
Drop Jump
Lesson Level : 1
First Contact
Drop Jumps 1
lesson
3m 4s
Video Details

The discussion revolves around the concept of drop jumps and their significance in training for strength and impact absorption. Unlike broad jumps, drop jumps introduce additional variables, primarily the force of gravity, which increases the impact on the legs that need to be managed effectively. The participant highlights the importance of gradually building impact tolerance, beginning with smaller drops and progressively working towards larger heights. This cautious approach allows the body to adapt and adjust to the forces encountered during exercise.

Moreover, the emphasis is placed on maintaining proper technique while executing drop jumps. Key elements such as landing on the balls of the feet, keeping knees bent, and ensuring hips are in the right position are critical for minimizing the risk of injury. Developing a solid technique serves as a foundation for safely progressing to higher intensity movements. It is cautioned that even if there is no immediate pain or discomfort, poor technique can lead to underlying damage, which may not be immediately apparent.

Finally, the importance of patience and gradual progression is underscored. Newcomers are encouraged not to rush into high jumps, as it takes time to develop the necessary strength and skill. Consistency in executing good form during each drop jump is essential to fostering safe and effective training practices. Ultimately, the focus should be on structured, well-managed sessions that lead to long-term performance improvements without compromising safety.

Key Points:

  1. Drop jumps require a gradual increase in impact tolerance, starting from smaller heights to avoid injury.
  2. Proper technique, including landing mechanics and body positioning, is essential for effective execution and injury prevention.
  3. Patients and consistency in training are key, with emphasis on developing skills over rushing into higher jumps.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Being able to correctly absorb impact without damage is essential for parkour. Demonstrate a good landing position from a knee-height to floor drop.

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:

  1. You are landing both feet at the same time and on the ball of the foot (behind big toe)
  2. Your calfs, quads, hamstrings, glutes and lower abs are contracting hard.
  3. Your ankle, knee and hips are all at roughly 50%-70% bent position.
  4. You are actively contracting your toes and muscles.
  5. Chest up and back straight.
  6. Arms out in front for stability.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Knee-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the drop must be knee-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Landing both feet.
Transcript
																									

														
5.56

														
okay let's look at the drop Precision um

													

																									

														
9

														
in its different forms so when you do a

													

																									

														
12.24

														
drop Precision or a drop jump

													

																									

														
16.08

														
um there's extra variables happening

													

																									

														
20.359

														
essentially with a broad jump you're not

													

																									

														
23.119

														
taking so much impact and when you're

													

																									

														
26.359

														
doing a drop you've obviously got to add

													

																									

														
28.84

														
in gravity and that's going to increase

													

																									

														
31.679

														
the amount of uh pressure on the legs

													

																									

														
34.48

														
that they're going to have to absorb so

													

																									

														
36

														
the amount of impact that's going to

													

																									

														
37.8

														
come into your legs is going to increase

													

																									

														
40.76

														
um you can start off slow but it's

													

																									

														
43.399

														
important that you gradually build up

													

																									

														
46.44

														
and it's important that you do it

													

																									

														
48.52

														
because getting stimulus into your body

													

																									

														
52

														
of understanding that impact is what's

													

																									

														
54.68

														
going to make you stronger and be able

													

																									

														
56.48

														
to take bigger impact and be able to do

													

																									

														
58.519

														
bigger jumps so so start off nice and

													

																									

														
60.76

														
small you you can drop off something

													

																									

														
62.68

														
nice and small like this but reinforce

													

																									

														
65.6

														
that technique so from here really focus

													

																									

														
69.159

														
on balls of the feet heels off the

													

																									

														
71.68

														
ground knees bent hips bent so you

													

																									

														
74.72

														
should feel your quads doing work and

													

																									

														
77.96

														
it's very important that you really

													

																									

														
80.92

														
focus on that technique because as more

													

																									

														
85.479

														
pressure happens as you do bigger Dr

													

																									

														
88.52

														
jumps if you don't have particularly

													

																									

														
92.04

														
good technique you are more susceptible

													

																									

														
94.36

														
to injury and the more it increases the

													

																									

														
97.04

														
more um stress you put into that bad

													

																									

														
100.68

														
technique more often than not you're

													

																									

														
102.68

														
going to hurt yourself so focusing on

													

																									

														
105.28

														
small drops First Landing in a good uh

													

																									

														
109.04

														
position is super important and very

													

																									

														
111.56

														
slowly gradually build up it takes a

													

																									

														
113.439

														
long time to get you know big Heights

													

																									

														
116.439

														
and you really shouldn't be going into

													

																									

														
117.92

														
big Heights straight away even if you

													

																									

														
119.92

														
feel comfortable with it um the the

													

																									

														
122.799

														
issue is that uh sometimes you you don't

													

																									

														
127.56

														
know what good technique is and

													

																									

														
130.28

														
therefore you feel because you don't

													

																									

														
131.56

														
feel pain you're like oh well this is

													

																									

														
133.8

														
okay but unfortunately what tends to

													

																									

														
136.76

														
happen is that bad technique

													

																									

														
139.68

														
is even though it it doesn't hurt you

													

																									

														
143.2

														
are still causing damage so build up

													

																									

														
146.879

														
nice and slowly so I'm going to go from

													

																									

														
148.64

														
this top one now it's again for me it's

													

																									

														
151.16

														
not particularly difficult but um yeah

													

																									

														
154.959

														
you you you can build up those distances

													

																									

														
157.4

														
so from here again good technique ball

													

																									

														
160.4

														
of the foot heels up knees bent hips

													

																									

														
163.08

														
bent and that's how you're going to do

													

																									

														
165.64

														
those uh drop jumps every single time

													

																									

														
168.76

														
you want to get perfect position every

													

																									

														
171.519

														
single time that you do that drop and

													

																									

														
174.599

														
then you can start building up Heights

													

																									

														
176.879

														
and distances
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:11,000
okay let's look at the drop Precision um

2
00:00:09,000 --> 00:00:16,000
in its different forms so when you do a

3
00:00:12,000 --> 00:00:20,000
drop Precision or a drop jump

4
00:00:16,000 --> 00:00:23,000
um there's extra variables happening

5
00:00:20,000 --> 00:00:26,000
essentially with a broad jump you're not

6
00:00:23,000 --> 00:00:28,000
taking so much impact and when you're

7
00:00:26,000 --> 00:00:31,000
doing a drop you've obviously got to add

8
00:00:28,000 --> 00:00:33,000
in gravity and that's going to increase

9
00:00:31,000 --> 00:00:35,000
the amount of uh pressure on the legs

10
00:00:34,000 --> 00:00:37,000
that they're going to have to absorb so

11
00:00:36,000 --> 00:00:40,000
the amount of impact that's going to

12
00:00:37,000 --> 00:00:42,000
come into your legs is going to increase

13
00:00:40,000 --> 00:00:45,000
um you can start off slow but it's

14
00:00:43,000 --> 00:00:48,000
important that you gradually build up

15
00:00:46,000 --> 00:00:51,000
and it's important that you do it

16
00:00:48,000 --> 00:00:54,000
because getting stimulus into your body

17
00:00:52,000 --> 00:00:56,000
of understanding that impact is what's

18
00:00:54,000 --> 00:00:57,000
going to make you stronger and be able

19
00:00:56,000 --> 00:01:00,000
to take bigger impact and be able to do

20
00:00:58,000 --> 00:01:02,000
bigger jumps so so start off nice and

21
00:00:60,000 --> 00:01:04,000
small you you can drop off something

22
00:00:62,000 --> 00:01:08,000
nice and small like this but reinforce

23
00:00:65,000 --> 00:01:11,000
that technique so from here really focus

24
00:00:69,000 --> 00:01:14,000
on balls of the feet heels off the

25
00:00:71,000 --> 00:01:17,000
ground knees bent hips bent so you

26
00:00:74,000 --> 00:01:20,000
should feel your quads doing work and

27
00:00:77,000 --> 00:01:24,000
it's very important that you really

28
00:00:80,000 --> 00:01:27,000
focus on that technique because as more

29
00:00:85,000 --> 00:01:31,000
pressure happens as you do bigger Dr

30
00:00:88,000 --> 00:01:33,000
jumps if you don't have particularly

31
00:00:92,000 --> 00:01:37,000
good technique you are more susceptible

32
00:00:94,000 --> 00:01:40,000
to injury and the more it increases the

33
00:00:97,000 --> 00:01:42,000
more um stress you put into that bad

34
00:00:100,000 --> 00:01:44,000
technique more often than not you're

35
00:00:102,000 --> 00:01:48,000
going to hurt yourself so focusing on

36
00:00:105,000 --> 00:01:51,000
small drops First Landing in a good uh

37
00:00:109,000 --> 00:01:53,000
position is super important and very

38
00:00:111,000 --> 00:01:55,000
slowly gradually build up it takes a

39
00:00:113,000 --> 00:01:57,000
long time to get you know big Heights

40
00:00:116,000 --> 00:01:59,000
and you really shouldn't be going into

41
00:00:117,000 --> 00:01:61,000
big Heights straight away even if you

42
00:00:119,000 --> 00:01:66,000
feel comfortable with it um the the

43
00:00:122,000 --> 00:01:69,000
issue is that uh sometimes you you don't

44
00:00:127,000 --> 00:01:71,000
know what good technique is and

45
00:00:130,000 --> 00:01:73,000
therefore you feel because you don't

46
00:00:131,000 --> 00:01:76,000
feel pain you're like oh well this is

47
00:00:133,000 --> 00:01:78,000
okay but unfortunately what tends to

48
00:00:136,000 --> 00:01:82,000
happen is that bad technique

49
00:00:139,000 --> 00:01:86,000
is even though it it doesn't hurt you

50
00:00:143,000 --> 00:01:88,000
are still causing damage so build up

51
00:00:146,000 --> 00:01:90,000
nice and slowly so I'm going to go from

52
00:00:148,000 --> 00:01:94,000
this top one now it's again for me it's

53
00:00:151,000 --> 00:01:97,000
not particularly difficult but um yeah

54
00:00:154,000 --> 00:01:99,000
you you you can build up those distances

55
00:00:157,000 --> 00:01:102,000
so from here again good technique ball

56
00:00:160,000 --> 00:01:105,000
of the foot heels up knees bent hips

57
00:00:163,000 --> 00:01:108,000
bent and that's how you're going to do

58
00:00:165,000 --> 00:01:110,000
those uh drop jumps every single time

59
00:00:168,000 --> 00:01:113,000
you want to get perfect position every

60
00:00:171,000 --> 00:01:116,000
single time that you do that drop and

61
00:00:174,000 --> 00:01:119,000
then you can start building up Heights

62
00:00:176,000 --> 00:01:119,000
and distances