Jumping, bounding, plyometric based, power exercises are great for our bone and joint health, but where is best to start – the jump, or the landing?
Most often we start by focusing on the actual explosive movement of jumping, whilst there is an argument to focus on the landing first and getting the foundation right.
A soft landing with the proper technique allows the hips, knees and ankles to properly absorb the forces from the landing and build neuromuscular development. Similar to controlling the eccentric, the lowering or lengthening, part of a strength based exercise.
Functional and fun, jumping is a coordinated activity that builds strength and improves muscle tone. Jumping exercises such as rope jumping and jumping jacks are great for your upper and lower body.
If you have underlying health conditions, take necessary precautions to ensure it is safe to try jumping exercises. Because jumping involves high impact, there may be a risk of joint and ligament injuries. It’s very important to learn to jump and land in the right ways.
Tips for good technique to help prevent injury when jumping and landing:
- Contract the abdomen and the muscles around the lumbar-pelvis by gently pulling the belly button up and in towards the shoulder blades.
- Keep the hips behind your feet.
- Be careful not to let your knees fall ahead of your toes or cave in towards each other.
- Keep feet shoulder-width apart to maintain a good base of support for balance.
- Land softly on the balls of the feet to help absorb the force of the landing.