I’m going to give you guys the 411 on jump training.

First, what is jump training? Plyometrics or jump conditioning is explosive, controlled movements.

Second, why is it beneficial? Preserves muscle and bone health, improves power, balance, and mobility.

Third, How do you start? If you haven’t jumped in decades start small. Progress gradually, start with a 1/2 inch jump off the ground 8-10 times. That’s it!! Gradually, increase the height of 1 or 2 of the 8-10 jumps to an inch off the ground.

How does jump training build bone density?

Bones respond to a multidirectional force. The “strain” of that force on the bone signals the cells to regulate bone remodeling.

The bottom line is, when you incorporate jump training into your workout, you create a multidirectional force on the bone, it tells the bone “we need more strength here”, triggering osteocytes to signal the bone formation where its most needed, improving bone density and structure over time.

How do you incorporate jump training into your workout routine?

Beginners: 1-2 days a week on non-consecutive days.

3-4 sets of 8-10 jumps, with 3-4 different types of jump exercises mixed into your workout.

Some examples of jump exercises are:

1. Step-ups on the stairs or a bench that isn’t far off the ground. 3-4 sets of 8-10 reps.
2. Box jumps (off and on a low bench) build up to a higher Box. 3-4 sets of 8-10 reps.
3. Lateral step and tap, the exercise is also called skaters, you simulate skating on the ground side to side. Once you feel comfortable add a 1/2 inch jump when you step side to side. 3-4 sets of 8-10 reps.
4. Jump rope, 2-3 sets of 30 seconds intervals to start then move up to 2-3 sets of 60 second jump ropes integrated into your workout.

Start with these exercises and then move up in intensity and reps. You literally can’t do too much jump training as long as you start slowly and progress with wisdom.

*If you have knee, hip, ankle issues, osteoporosis, consult a clinician before starting.

*Start with low intensity; never push through joint pain.

*Use proper footwear and forgiving surface (gym floor, rubber mat).

*Consider working with a qualified trainer for how to use proper form feedback.

ENJOY!!