Digital Skipping Jump

Girls/women, it is critical that you learn early in your sports career (ages 9, 10 or 11) the proper jumping and landing technique in order to train the right way for your sport, prevent injury and increase your vertical jump. In exploration done on female athletes, we are seeing that jumping mechanics differ from male athletes and these divergences are predisposing women to a dandier amount of leg and knee injuries due to bad technique on take-off and landing from jumps. We recognise that girls/women play sports in a more upright position causing weak trunk, hip and leg musculature. Girls/women also jump with wrong knee position and land in an upright position thence permitting the knee to move side to side or twist for the duration of landing. Improving technique and getting more inviolable in the hips, legs and core will decrease your probabilities of preserving a leg injury.

We also recognise that girls/women tend to have a wider pelvic angle and increased low back curve, elements that result in the femur, or upper leg bone, rotating inward and the knees assuming a “knock knee” position. This “knock knee” position places stress on the Anterior Cruciate Ligament (ACL). Combine these components with landing forces up to five times your body weight, and you are at a high danger for injury. These ground reaction forces place a outstanding amount of tension on the muscles, tendons, ligaments and cartilage surrounding the knee. One of our goals at Female Athletes First.com is to instruct girls/women how to jump and land, therefore, we have listed for you the keys to developing rectify form on the take-off and landing from a jump. We can not stress sufficient the importance of attempting to carry out each and each jump with the rectify form.

Take-off:

1. Use your arms when you jump, meaning, take your arms back behind your body for remainder and to prepare for the jump. Jumping is a coordinated motion involving galore muscle groups in the body. The muscles in the shoulders, back, chest, arms, core, hips, legs and feet all work together to put you in the proper position for take-off and to propel you up into the air. Strengthen these muscle groups for increased stability and power.

2. Use the thumbs-up rule, which is driving or punching your arms and hands with thumbs upward on the jump. This arm and hand motion may account for approximately 10 percent of the height jumped.

3. Knees will have to be bent at least 60 degrees or more outstanding and hips flexed 30 degrees or more outstanding before the take-off. In other words, bend your knees more and squat down further before you jump. Your ankles will be flexed 25 degrees or dandier if you do this.

4. Keep a neutral spine before take-off and not a rounded back or sunken chest position. You also don’t want to be bent over too much at the waist. 5. Keep knees over your feet. We don’t want to see “knocked knees” while in the squat prior to the jump.

5. Jump straight as an arrow. Maintain a tall hips posture and project them upward (and at times forward) for height and distance.

Landing:

1. Try to land softly, light as a feather, we don’t want to listen a piercing landing or a earsplitting slap on the landing.

2. Land on the ball of the foot and sink into your heel.

3. Land with flexed hip, knees and ankles to absorb the landing forces.

4. Maintain a straight back, neutral spine position.

5. Land with chest over knees and knees over the feet. Again, don’t land “knock kneed.”

6. When performing multiple plyometric movements in an exercise session, try to be like a super ball. Be as quick and elastic off the floor, the idea being to spend the least amount of time in contact with the floor.

7. Land on two feet if at all possible to help absorb the landing forces.

When performing a jump training program always do not forget that Quality is better than Quantity. It is better to have six quality jumps than 10 sloppy ones. Athletes ought to have a good strength and flexibleness base before starting on a jump training program. Always train on the proper surfaces. Land on an exercise mat, grass, track or wood gym floor.

A proper plyometric training program must consist of a remainder and mix of jumps, hops and bounds. Incorporate jumps and hops into your program done both forward and back and side to side. Different directions stress dissimilar muscle groups and will aid in injury prevention. Keep the volume of jumps or foot contacts per session low specially with beginners, anyplace from 25 per day and 100 per week. Plyometrics may be performed 3- 4 times per week, skip a day in among sessions or divide the jumps into linear and multi-directional days if done on back to back days. Always be conscious of the amount of jumps being done in each session. Perform your jump training program in the presence of an informed coach, parent or teacher. This person will have to be competent to supervise and provide the rectify feedback on each and each jump.

Digital Skipping Jump Image

Digital Skipping Jump Photo

Digital Skipping Jump Photo