Why Jumping is a Sports Specific technique to Develop

July 01, 2023 4 min read

Escape plyo box vertical jump

Jumping is a Sports Specific technique to Develop

Jumping is a skill that is important in many sports. The basic principles of jumping are the same for all sports, however. The goal is to generate as much power as possible in a short amount of time, so that you can jump as high as possible. This requires strong leg muscles, good coordination, and proper technique. It can be used to if you’re looking for that killer jump shot, you may be able to make it yourself in a few weeks, but if you’re looking to improve your vertical leap, then it’s going to take longer. It would help if you worked on jumping mechanics first. 

  • Reach higher objects. In sports like basketball, volleyball, rand high jump, jumping can help players reach higher objects, such as the of the netball net.
  • Cover more ground. In sports like football, rugby and basketball, jumping can help players cover more ground quickly. This can be helpful for defending against opponents or attacking the goal.
  • Generate power. Jumping can help players generate power, which can be used for things like shooting a basketball or hitting a volleyball.
  • Change direction. In sports like basketball and football, jumping can help players change direction quickly. This can be helpful for avoiding opponents or getting open for a pass. 

Some sports that rely heavily on jumping skills include:

  • Basketball - Jumping is essential for basketball players, who need to be able to reach high for rebounds, block shots, and dunk the ball.

  • Volleyball -  Jumping is also important in volleyball, where players need to be able to reach high to hit the ball over the net.
  • High jump -  As the name suggests, high jump is a sport that is entirely focused on jumping as high as possible.
  • Long jump - Long jump is another track and field event that requires jumping. In long jump, athletes attempt to jump as far as possible by running and then jumping into the sand pit.
  • Triple jump - Triple jump is similar to long jump, but athletes take three jumps instead of one.
  • Football -  Jumping is not as essential in soccer as it is in some other sports, but it can still be a helpful skill for players who want to reach high for headers or clear the ball out of danger.
  • Rugby -  Jumping is also important in rugby, where players need to be able to jump high to catch the ball in the air.

 

Here are the steps on how to jump:

  1. Stand with your feet directly under your hips. Your feet should be shoulder-width apart.
  2. Dip your hips and knees, throwing your arms behind you to gather momentum. Your hips should be behind your knees, and your back should be straight.
  3. Jump as high as you can while flinging your arms forward and overhead. Reach up with one arm only, as this will help you reach a higher point.
  4. Land softly with a slight knee bend, being careful not to let your knees cave inward. Drive your knees outward as you did when preparing to jump in the first place.

Here are some additional tips for jumping:

  • Keep your core engaged throughout the jump. This will help you generate more power and prevent you from losing your balance.
  • Use your arms to help you generate momentum. Swing them back behind you as you dip your hips, and then fling them forward and overhead as you jump.
  • Land softly with a slight knee bend. This will help you absorb the impact and prevent injuries.
  • Practice jumping regularly. The more you practice, the better your jumping technique will become.

With practice, you can improve your jumping ability and jump higher.  Before moving onto our " How to increase your vertical jump targeting 6 muscle groups "  article, and how to strengthen the relevant muscles, its useful to consider warming up, so something like the Escape Pro bounder 

Escape Probounder for jumping

would provide an aerobic solution to build your heart rate as well as start firing up the relevant muscles to jump, but with the benefit of the cushioning, also the video below shows some mobility exercises to build into your training regime. 

 

 

Some stretches that you can do before a jump workout:

  • Hamstring stretch: Stand with your feet hip-width apart and reach down to grab your toes. Keep your back straight and your knees slightly bent. Hold the stretch for 30 seconds.
  • Quadriceps stretch: Stand with one leg in front of the other and bend your front knee. Grab your heel with your hand and pull it towards your buttock. Keep your back straight and your other leg straight. Hold the stretch for 30 seconds and then switch legs.
  • Calf stretch: Stand facing a wall and place your hands on the wall at shoulder height. Lean forward and keep your heels on the ground. You should feel a stretch in your calves. Hold the stretch for 30 seconds.
  • Hip flexor stretch: Lie on your back with your knees bent and your feet flat on the ground. Bring one knee towards your chest and hold it with your hands. Keep your other leg straight. Hold the stretch for 30 seconds and then switch legs.
  • Ankle stretch: Sit on the ground with your legs straight out in front of you. Bend your right leg and place your right foot on your left thigh. Grab your right foot with your right hand and pull it towards your buttock. Keep your back straight. Hold the stretch for 30 seconds and then switch legs.

These are just a few of the stretches that you can do before a jump workout. It is important to warm up your muscles before you start jumping to prevent injuries. You should also stretch after your workout to help your muscles recover.


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