Sports Performance Jump Mechanics – Unlock Your Hops!
Everyone wants better hops, but typically how we focus our jump training for sports performance isn’t optimal. In-efficient loading and jump mechanics are usually the culprit for lack of power and explosiveness in our jumps. Today we’ll break down the four key aspects to focus on when training your jump mechanics properly!
Body Position
Body PositionHow your body is positioned before you even load or try to take off is essential to your explosiveness.
- You want your knees to be in line, not caving in or bowing out
- Your back in a straight line, not rounded over
- Feet pointed forward, strong arch in the foot
Load and Take Off
Next your loading mechanics and take off will dictate how powerful and effective your jump will be.
- Load the hips and arms back while bending the knees slightly
- Keep the back straight and don’t round over
- Swing your arms forward as you start to extend up through your hips and body
- Make sure the knees and feet don’t cave in
Triple Extension
One of the most important aspects to maximizing your jump height and power is triple extension! This is the act of getting full extension through your hips, knees and ankles simultaneously. This will not only ensure an efficient, powerful jump it will also reduce injury risk.
Landing
The landing is just as important if not more important than the actual take off! Proper landing mechanics will reduce injury risk as well improve weight transfer efficiency from one movement to the next.
- Soft landing with the feet
- Load the hips, knees and ankles
- Keep back flat and not rounded over
Here’s a video demo showing all of these mechanics in slow mo.
Have any questions about todays article, our off-season programs or getting a complimentary movement assessment, we’re are always here to help!
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
Suggested Article: Sprint Transitions for Elite Performance
Take action… Now!
Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
