5 jumping exercises ideal for beginners / warm-up

In this article, we want to see 5 type of jumping exercises for beginners.

Important premises:

The exercises

Exercise 1 (wave jumps):

  • Ideal for knees warm-up and for muscle chain
  • This exercise is useful to get used our knees to bend
  • We start from a standing position
  • Our foots must be parallel and with an opening at the shoulders level
  • We have to flex a little bit our knees
  • Let’s “bounce” up and down flexing our knees
  • Let’s try to involve our entire body in a wave-like motion that starts from foots and arrive at the head
  • We do not perform jumps, our feet do not leave the ground
  • Beginners can do small flexes, advanced practitioners can do a full flexion (similar to squats)

Exercise 2 (toes bouncing):

  • Ideal for learning fighting mobility and generation of power
  • We start from a standing position
  • Our foots can be in a free position (we can use a fighting stance)
  • We have to flex a little bit our knees
  • Let’s “bounce” up and down flexing knees but this time rising our heels
  • Our toes does not leave the ground
  • Let’s perform bouncing with synchronous and with asynchronous leg motions

Exercise 3 (free small jumps):

  • Ideal for stamina building and understanding of weight distribution
  • We can stay in a standing position or move in all the directions (better)
  • Our foots can be in a free position (eg. we can use a fighting stance)
  • We have to flex a little bit our knees
  • Let’s “bounce” up and down flexing knees but this time rising our entire foot
  • At each jump the foot return completely to the ground
  • We can make only light and natural jumps (a few centimeters)
  • Let’s perform bouncing with synchronous and with asynchronous leg motions
  • Let’s alternate the shoulders position in the motion

Exercise 4 (alternating openings):

  • Ideal for stamina, coordination and speed
  • We start in a standing position with attached legs
  • We jump and we open the legs on X axis
  •  We jump again and we close the legs
  • Then we jump and we open legs on Z axis
  • Again we jump and we close our legs
  • Now we do the same thing for the 2 oblique directions and then we restart
  • Let’s try to do not make errors and to gain the maximum possible speed
  • The arms can follow the openings or (better) go in the opposite directions

Exercise 5 (skip):

  • Ideal for stamina and kicks power
  • We start in a standing position but we can move in all the directions
  • We raise the right leg bending the knee (with feet looking downward)
  • We stay straight and we try to make the knee to go as higher as possible
  • Then we leave the right leg returning down
  • In the exact moment where the right leg touches the ground we raise the left (in the same way)
  • Then we repeat the sequence until the end of the execution
  • Let’s try to maintain a good speed without losing a high knees elevation

All of these exercises have to be performed for (at least) for 10 minutes. We can do specific sessions of each of them or we can divide the amount of time dedicated executing altogether (eg. 2 minutes each).

Variations

These are safe and extremely simple jumping exercises ideal for beginners (or as a warm-up) but they have to be performed also by advanced practitioners.

Let’s see some interesting variations (not for novices):

  • Use a kettlebell or a weighted vest (15-25 Kg) to make the exercise harder
  • Add obstacles on the ground (let’s do not do this when we  are weak or fatigued, the risk of injuries is very high)
  • Doing jumps our arms and hands are free, once we understood the mechanics of execution we can perform simultaneously exercises with upper limbs (read Optimizing the available time)

In the next article of this series, we will see more jumping exercises.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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