An upward jump is an advantageous exercise that enhances both power and mobility. The technique involves gradually increasing one's ability to reach higher heights while maintaining proper posture, including a deep squat position. As the jump height increases, so does the demand for excellent mobility to effectively achieve the required elevation, leading to stronger physical performance.
Initiating the upward jump practice from a lower height is critical for beginners. It's important to use obstacles or surfaces that can help manage the progression of height, enabling individuals to adapt and build confidence over time. By practicing with varying heights, individuals can fine-tune their skills and gradually elevate their jumping capability, reinforcing their physical strength and agility.
It’s encouraged to incorporate exercises focusing on increased depth in squats, which complements upward jumps. Gradual progression is key: starting with low jumps and incrementally challenging oneself with higher jumps is an effective strategy to overcome fear and build competence. Practicing regularly will lead to improved height in jumps and increased overall fitness.
Key Points:
- Upward jumps enhance both power and mobility, necessitating a deep squat and proper posture for effective execution.
- Beginners should start at lower heights to build confidence and skill, using manageable obstacles for practice.
- Gradual progression, including an emphasis on squat depth, is essential for overcoming fear and achieving improved jumping capability.
Demonstrate a good landing on the edge of a curb/wall/block that is over chest-height, jumping from another wall/block/obstacle that is under hip-height. Jump with both feet at the same time and land both feet at the same time.
This is to demonstrate an upwards trajectory jump from hip-height to chest height.
You must jump from a minimum of five heel-to-toe steps or greater. Pace out the distance with your feet before jumping.
You must Land on the ball of the big-toe as the impact point, on the front edge of the landing target.
You must stick the landing, which requires you to have complete control of your balance once you have landed. This also means that after the initial contact of the feet, you cannot shuffle or move them from that point.
A good bend on the ankle, knee and hip where muscle contraction is being used to maintain balance.
You cannot fall forwards or backwards after landing.
You must repeat five times.
height.
height.
repetitions.
landing.
takeoff.
orientation.
5.68okay so an upwards jump is very8.679beneficial um it's going to work both11.36power and your Mobility because you're14.559going to have to try to get further and16.8further into a squat deep squat um and20.16your Mobility is really going to come21.84into play because the higher you get the24.359higher you're going to have to get your25.64feet to get up onto the wall you'll28.24start kind of finishing up in a like32crane position when you can't get both34.28feet on um and you know the fear is37.12starting to come into place but start39.64off nice and low and build up uh42.92obviously people don't have this set up45.84everywhere so but you can definitely48.399find two obstacles or two things that51you can jump from and up onto and you53.96can practice different heights so let's56.079start over here so I'm jump from here60.16start off nice and uh low so this is not63a big difference at all in fact it's64.799more of a distance than a68.4height that's okay and73.52then let's go down a little bit and78focus on trying to get a little bit79.64higher so again I have to get my hips up83.159a bit a bit more so from85.799here so I'm a little bit deeper in that88.28Squat and yeah I'm I can try to get92.28deeper and95.079deeper let's go one97.52more see if we can get up to here but100.479I'm definitely feeling sort of the depth103.24of um where I have to110.399go there we go okay and that115.159is the height jump going upwards very118.52beneficial as I say um practice that and122.079uh if you're scared of it then it's a123.92really good thing to practice you know126.399start off low and build up
1 00:00:05,000 --> 00:00:10,000 okay so an upwards jump is very 2 00:00:08,000 --> 00:00:13,000 beneficial um it's going to work both 3 00:00:11,000 --> 00:00:16,000 power and your Mobility because you're 4 00:00:14,000 --> 00:00:19,000 going to have to try to get further and 5 00:00:16,000 --> 00:00:21,000 further into a squat deep squat um and 6 00:00:20,000 --> 00:00:24,000 your Mobility is really going to come 7 00:00:21,000 --> 00:00:24,000 into play because the higher you get the 8 00:00:24,000 --> 00:00:27,000 higher you're going to have to get your 9 00:00:25,000 --> 00:00:31,000 feet to get up onto the wall you'll 10 00:00:28,000 --> 00:00:34,000 start kind of finishing up in a like 11 00:00:32,000 --> 00:00:37,000 crane position when you can't get both 12 00:00:34,000 --> 00:00:39,000 feet on um and you know the fear is 13 00:00:37,000 --> 00:00:42,000 starting to come into place but start 14 00:00:39,000 --> 00:00:45,000 off nice and low and build up uh 15 00:00:42,000 --> 00:00:47,000 obviously people don't have this set up 16 00:00:45,000 --> 00:00:50,000 everywhere so but you can definitely 17 00:00:48,000 --> 00:00:53,000 find two obstacles or two things that 18 00:00:51,000 --> 00:00:56,000 you can jump from and up onto and you 19 00:00:53,000 --> 00:00:59,000 can practice different heights so let's 20 00:00:56,000 --> 00:01:02,000 start over here so I'm jump from here 21 00:00:60,000 --> 00:01:04,000 start off nice and uh low so this is not 22 00:00:63,000 --> 00:01:08,000 a big difference at all in fact it's 23 00:00:64,000 --> 00:01:07,000 more of a distance than a 24 00:00:68,000 --> 00:01:12,000 height that's okay and 25 00:00:73,000 --> 00:01:19,000 then let's go down a little bit and 26 00:00:78,000 --> 00:01:23,000 focus on trying to get a little bit 27 00:00:79,000 --> 00:01:25,000 higher so again I have to get my hips up 28 00:00:83,000 --> 00:01:28,000 a bit a bit more so from 29 00:00:85,000 --> 00:01:31,000 here so I'm a little bit deeper in that 30 00:00:88,000 --> 00:01:34,000 Squat and yeah I'm I can try to get 31 00:00:92,000 --> 00:01:34,000 deeper and 32 00:00:95,000 --> 00:01:40,000 deeper let's go one 33 00:00:97,000 --> 00:01:42,000 more see if we can get up to here but 34 00:00:100,000 --> 00:01:47,000 I'm definitely feeling sort of the depth 35 00:00:103,000 --> 00:01:47,000 of um where I have to 36 00:00:110,000 --> 00:01:58,000 go there we go okay and that 37 00:00:115,000 --> 00:01:61,000 is the height jump going upwards very 38 00:00:118,000 --> 00:01:63,000 beneficial as I say um practice that and 39 00:00:122,000 --> 00:01:66,000 uh if you're scared of it then it's a 40 00:00:123,000 --> 00:01:69,000 really good thing to practice you know 41 00:00:126,000 --> 00:01:70,000 start off low and build up
