Basics of Jump Trianing
Jumping ability is is a skill. At a certain point, one must perform jump training in order to improve their jump. But in order to maximize ones jump training, they need to have certain basic skills developed. As jump performance depends on how well the body moves, produces force, and absorbs force when landing, proper movement mechanics are tantamount to success.
Here are a few of the basics that lay the base to build off of.
Why we teach Heel Walk and Tib Raise? Heel walking strengthens ankle dorsiflexion, which is the ability to pull the toes upward. Adequate dorsiflexion improves balance and control during the jump takeoff and allows the ankle to absorb force during landing.
When ankle motion is limited, forces are often transferred upward to the knees and hips, increasing stress on those joints. Improving ankle control helps athletes land more safely and maintain better positioning during jumping and cutting movements.
Why we teach the Squat? Learning how to squat properly teaches the athlete to use the ankles, knees, and hips together. These joints work as a coordinated system to produce vertical force for jumping.
Proper squat mechanics also improve an athlete’s ability to absorb force when landing. When the body can distribute force efficiently across multiple joints, stress on any single joint is reduced. This allows athletes to land more consistently, recover faster between jumps, and transition quickly into another explosive movement when needed.
Why we teach the Hinge? The hinge teaches athletes how to load the hips and hamstrings correctly while maintaining balance over the feet. The hamstrings play a major role in power production for both jumping and running.
Many athletes attempt to jump by leaning forward instead of loading their hips. Learning to hinge properly keeps the athlete balanced, maximizes vertical force production, and protects the lower back and knees. Proper hip loading allows power to be produced efficiently without losing stability.
Why Depth Drop and Landing Mechanics? “If you can’t land, you can’t jump.” Landing from a jump places incredible forces on the body. If an athlete cannot safely absorb those forces, the nervous system will limit how high they are able to jump as a protective mechanism.
Depth drops teach athletes how to land with control and proper alignment. Gradually practicing landings from increasing heights prepares the body to tolerate the forces associated with higher jumps. This not only reduces injury risk but also allows athletes to express more power during takeoff.It will also allow the athlete to put jumps together in a sequence and ensure similar force production on all reps, not just the first one.
While one does not tend to master all of these skills prior to jump training, developing competency with them will lead to an increased efficacy of any jump training program.