Precision Jump

PURPOSE

To jump from one point to another safely.

METHOD

Precision jumps are standing jumps from a stationary position used to ‘jump from’ and ‘jump to’ a finite point with control and balance.

> Start with feet together on the edge of your take off point.

> As you prepare to jump, you bring yourself own to a semi crouch.

> Your arms move behind you and your weight is shifted to the balls of the feet.


> Lean forward as you start to drive explosively with the legs. The degree to which you will lean forward will be determined by the length of the jump, the greater the distance the greater the lean will need to be.


> As you jump throw your arms forwards and upwards.

> When using the arms be aware of where the energy from the feet is going.

> The energy should travel up the legs, through the torso and into the hands.


> Many people stop the energy at their shoulders. This reduces the distance that you can jump!

> Make sure you throw your hands up and allow the energy from the jump to travel upwards. Otherwise the distance you can jump is reduced.


> You don’t want to be jumping straight at the object. Instead attempt to arc up and then come down on to the landing area. This helps control the landing. By doing this the energy from your landing is directed into the object rather than across it. When the energy is directed across the top of the object the likelihood of a slip is greatly increased.


> After your feet have left the take off point bring the heels to the backside.


> From that point bring the knees forward and push the feet towards the landing point.


> Some people have the habit of keeping their legs straight when they jump, this reduces the distance and control you have.

> Try not to jump with straight or stiff legs.

> Mastering the ability to move the legs dynamically through the jump will increase control and jump distance.


> Maintain balance as you come into land. Remember try to land on the target, don’t jump so the energy travels across it.


> As you make contact with the destination you want to land on the balls of your feet, the reason for this being that if you happen to slip across the landing surface you can drop your heel and avoid further slippage and possible falls.


> Landing as demonstrated in the photo opposite can increase the chances of an accident.


Make sure landings are quiet, as this demonstrates control. It also ensures that the shock is being absorbed through the muscles, rather than placing undue strain on the joints.

When training to jump onto a higher landing point consider your shins! Many people overconfident of their abilities have scraped off skin from the shins because they couldn’t quite make the distance!

PROGRESSION

• Start on objects very low to the ground so if you fall the risks are minimised.
• Vary surfaces whether through grip, shape, width, landing area, etc.
• Vary distances and heights, practice jumping up onto obstacles and down onto them.
• Vary angles; the object you’re jumping onto doesn’t always need to be directly in front or parallel.
• Start running jumps. Pay attention to landings as you won’t always need to land on the edge of the obstacle now.

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