How to learn to jump?

If you want to learn how to jump, but do not know where to start, this article will help you. In it we will talk about how to learn to jump in height, and give examples of the basic exercises.

Jumping up from the seat

Naturally, with poorly developed physical possibilities for qualitative jumps, there can be no question. To develop the muscles involved in jumping, you need to do the following exercises:

Squats. In order to make the jumps as successful as possible, it is necessary to develop the four-headed muscle. During training, you need to select an average load and make as many approaches as possible.
Training calf. Developed caviar is the key to a successful jump. For their training, it is necessary to lift on an inclined surface on one or two legs.
Stretching. Lack of flexibility leads to unbalanced development of muscles. For its development, it is necessary to stretch the gluteus muscles and hamstrings.
Plyometrics. The goal of plyometrics is to minimize the time required to move from relaxed to strained muscular states. For its development it is necessary to make the maximum possible number of jumps with weighting additional weight.
Jumps with a rope, in length, on a surface that is higher than the original, and jumping from a sitting position will contribute to the development of plyometrics.
Download the press.
Torso training.

It is worth remembering that training jumps should be short, but the most energy-intensive and with a high load. From long training with low loads, there will not be any benefit.

Read also additional recommendations in the article How to jump high.

Jumping high across the crossbar

You can jump in height in several ways. There are five techniques of jumping:

"Stepping over"
"wave"
Rollover
"Changeover"
"Fosbury flop"

"Overstepping"

This method is quite simple, it is used onlessons of physical education. The essence of it is to cross the bar correctly. To do this, you need to take a small run, prepare for repulsion, push your foot off the floor and, after making a swing, jump over the bar and land.

"Wave"

This method consists in that the whole bodysmoothly fly over the crossbar. For this purpose, the run is carried out in a straight line at an angle of 60 to 70 degrees to the crossbar. The greater the angle of take-off, the farther away the place of repulsion should be. Then it is necessary to make a wide swing with the supporting leg and fly over the crossbar, bending the trunk.

"Rewind"

In this case, the run should be performed underangle of 30 - 40 degrees. It is necessary to push off the foot, which is located closer to the crossbar. After you pushed and a little crossed the leg across the crossbar, you need to pull up the second leg to the first. During the "overturn" the jumping person is placed with the chest above the crossbar, and then with the left side and lands on the jogging leg and on the hands.

"Override"

This method is similar to "roll", but differsthe fact that at the initial stage the rotation is specified. The arms bent at the elbows must be lifted with the foot, and the shoulders and trunk should move back so that the chest is above the crossbar. The jogging leg must be bent in the knee and hip joints, the heel must reach the mahovaja leg. Due to the movement of the feet, the effect of rotation is created.

"Fosbury Flop"

The jump is carried out with the back to the crossbar. The athlete must run away, push off from the surface, bending at the same time the flapping leg. The head should move in the direction opposite to the jogging leg. After repulsion, the legs are brought together, the body straightens and turns with its back to the bar. After the body flies across the crossbar, the legs need to be straightened. The jumper lands first on the hands, and then the whole body.

In order to learn how to jump in any technique, it is necessary to pay a lot of attention to the mechanics of the jump. The entire jump can be decomposed into several components: