LEARN to JUMP
Jumping is a key part of exercise that helps you perform explosive movements like squat jumps, box jumps, burpees etc but it takes some effort to optimise the body to be able to hit these moves effectively.
HOW to 'LIFT OFF" !
It is easy to feel discouraged when you see someone in the gym who can clap an entire song between pushups....while you are still struggling with attempting a single clap between pushups. Or to see someone who makes box jumps and tuck jumps look too easy .......but be assured - their ease did not happen overnight. Developing new muscular firing systems ( in this case, fast twitch muscle fibres which are responsible for explosive movements) takes time and practise.
Step One: Lean Out
Excessive weight that is not muscle can make it harder to propel yourself in the air. Typically, the leaner you are, the more explosive and agile you can be. Lose weight and gain muscle....two beneficial goals of any exercise plan.
STEP TWO: ADD ECCENTRIC and PLYOMETRIC MOVES
The combination of plyometric movements and heavy strength training produces more "power generating capacity", which is the very thing that will propel you into the air.
Plyometric movements are essentially high impact, jump based movements, while eccentric moves are slightly different. Eccentric training puts the focus on the extension, or lowering, phrase of movements. For example, instead of lowering into a squat and pushing back up at the same speed, you would lower slow and controlled into the squat, then push back up.
Try this workout to get an idea of the types of moves you should be doing. You will notice there are both plyometric moves combined with eccentric moves, such as when I lower slow and controlled into a squat (eccentric) and explode into a full jump squat (plyometric).
STEP THREE: MOBILITY and AGILITY
Mobility and agility are two things that are going to help you move through full ranges of motion. This is important when it comes to explosive movements, as your ability to spring through high depends on your ability to first go deep.
To give you and example- if your hips are mobile and flexible, you will be able to sink lower and deeper into a squat. This will then provide you with more possible momentum as you thrust up and out of the squat, resulting in a high jump. However if your hips are stiff, you may not be able to lower as far, which could provide less momentum to propel you higher.
Agility also plays a role in explosive movements, as it helps train your body to react quickly and efficiently. This builds your fast twitch muscle fibres, which are critical in any fast or explosive movement.
Step Four: Practise !
To master the moves you want to master- Practise them!! Even if you have to add some adjustments to make them easier for now.....do it! Starting is the most important thing. Get Go Jumping !!