How to jump step dance
10 Basic Dance Moves Anyone Can Learn
Do you ever watch someone dance and wonder how they come up with moves so easily?
Great dancers often master a specific set of moves that they can fall back on again and again.
Read on for 10 basic dance moves you can learn in minutes and use every time you wanna dance.
P.S. You can learn all of these moves for FREE on STEEZY Studio! No cc required. 😉
1. The Two-Step
When I first started dancing at parties, the Two-Step was the first move that truly came naturally to me.
It really is as simple as stepping from side to side to the beat!
If you're looking for something foolproof that allows you to just groove and enjoy the music...
Boom. Here it is.
2. The Monestary
This move was born in a club called Monestary out in St. Louis!
It’s built on a Two-Step, so if you took that class, you’ve already got a foundation for the footwork.
But rather than bringing your feet together, you’ll tap them to the front with your knee and foot turned inward.
Then, as you tap the feet, you’ll move your arms and shoulders in a circular movement.
3. Booty Pop (Side To Side)
Like the Woah, this sexy move is super TikTok-friendly – but with more feminine energy.
To do a booty pop to the side, you’re gonna bend your knees, put your hands on one knee, and then bring the other leg from bent to straight while turning your knee inward.
If you’re a long-haired baddie, be sure to keep all your hair on one side so it doesn’t flop in your face as you pop!
Read this article on How To Dance Sexy to get more tips on pulling off moves like this one!
4. The Billy Bounce
Surprise – this club-ready move is built on… a bounce!
But what makes it unique is that your knees will come inward on each bounce rather than just up and down.
Once you’ve got the funky lil knee bounce down, you’ll add in an upward kick on each side.
The best thing about this move is that while the footwork takes a few minutes to learn, you don’t necessarily need to add an arm movement to make it look cool.
Just keep your arms front and center.
5. The Woah
Even if you’re not actively involved in the dance community, you’ve probably seen people hitting the Woah – on TikTok, Reels... all over your newsfeed!
Whether you wanna make a viral video of your own, or you’re just looking for a fun, basic dance move to pull out at the clerb, this one is too good not to learn.
Since the locking arm motion is so sharp and pronounced, use the Woah to accent the heaviest bass beats in your favorite songs.
6. The Dougie
Yes, the Dougie is a real dance move!
Like the Two-Step, you’ll be shifting your weight from side to side, but this time, adding some shoulder movements and a lil more attitude.
Try this one out to some songs other than the one that made it famous – you’ll find it works with any hype beat.
7. Scoop Arm Into Hip Sway
Sooo this one is more of combo than a move, but it only takes a few minutes to learn and it works with any fun sassy song…
So it deserves to be here, ok?!
For this move, you’re gonna scoop your arm across your chest, then bring it over your head, and finally point it in front of your chest.
Once you point the arm in front of you, you’ll sway your hips from side to side and groove it out.
8. The Bust Down
The Bust Down was popularized by LA rapper, Blueface, in his 2019 club jam “Thotiana”.
You’re gonna grab your belt, put one arm in the air, and allow your body to dip with the beat.
Note: Licking your eyebrows like Blueface is fun, but not required. 😛
9. The Biz Markie
The Biz Markie is an old school party dance inspired by, you guessed it, rapper Biz Markie!
It rose to popularity in the 90s, when Biz Markie himself began performing it on stage.
As you practice it, remember to allow your shoulders to bounce – the bounce is what gives this move its cool, laidback flavor.
Wanna learn more about classic Hip Hop moves? Read this: How To Dance Hip Hop for Beginners
10. The Humpty
For this bouncy move, you’re gonna circle your hips to one side as your bend your knees.
Then, you’ll jump and cross your legs, allowing your feet to tap the floor briefly before you jump back to your original legs apart position.
Once you’ve got that down, you can complete the move by adding in a windmill motion with your arms.
The leg cross in this move makes it perfect for any Hip Hop song that features a double bass (aka that BOOM BOOM sound that you hear in songs like “Lip Gloss” by Lil Mama)
We hope you enjoyed learning some of our favorite basic dance moves.
Of course, this list is just a start!
In addition to the 10 moves on this list, STEEZY Studio has 100+ other FREE beginner classes where you can learn step-by-step from the world’s best teachers.
What To Read Next:
30-Minute Dance Workouts That'll Trick You Into Becoming A Better Dancer
How To Learn Popping
How To Start Dancing Hip Hop For Beginners
How To Learn Dance At Home
Types of Ballet Jumps - Zarely
Intrigued about the different types of ballet jumps that vary across the discipline? Of course, you are. There are so many that it’s enough to intrigue even the non-dancers among us, after all, how exactly are they doing these amazing ballet jumps? Well, we’re here to give you a little tell-all and ultimately bring you theoretically and literally leaps and bounds ahead of your class about the different types of jumps and the ballet jumps terms that you might just need to know!
As we know, ballet is built of movement groups. Once the basic forms of jumps have been learnt, it’s time to move on, progress and bound your way forward into exploring all of the different ways in which we jump.
There are five types of ballet jumps which we will explore now. They are the following:
- Sauté – A sauté is a jump from two feet which lands on two feet. Sometimes, it can be jumping from one foot back on to the same foot.
- Temps Levé – A temps levé is a hop from one foot to the same foot.
- Jeté – A jeté is any jump or leap taking off from one foot and landing on the other.
- Assemblé – An assemblé is a jump from one foot landing simultaneously on two feet.
- Sissonne – A sissonne is a jump from two feet and landing on one foot.
Small Ballet Jumps
Before getting on to the big jumps in ballet and those amazing jumps that soar way into the sky, we wanted to touch base on the small ballet jumps. Those little jumps that piece together to make a beautiful routine.
Small ballet jumps, known as petit allegro, are used both in training to assist in the building of musicality, coordination and fancy, quick footwork. On stage, they are used to create variation and character dances. Without further ado, let’s explore some of those petit allégros:
Soubresaut
A jump straight up from fifth position with both legs and arches extended. Starting from demi-plié to gain the momentum, the dancer springs upwards into the air. It’s essential to avoid brushing the legs together.
Temps de Poisson
The movement of the fish, sounds delicate right? Or maybe a little fishy…? Well, a temps de poisson is where a dancer bends their back at the height of a jump, with the feet placed together and the pointes cross to form a style of fish tail. Think of those fish you get out of a Christmas cracker – sort of like that! You then land on one leg in a demi-plié with the opposite leg stretched back towards the air.
Changement
The much-loved by many changement.
The jump where the feet so quickly changes positions. It can give the impression of such fancy footwork without too much effort, per say! Starting in fifth position, you jump directly up and down, getting the push from the plié. In the air, you quickly change feet to land back in fifth, with the opposite foot in front.
Temps de L’Ange
This movement is exactly the same as a temps de poisson, however, if you have your legs in attitude in the air, it is known as a temps de l’ange. All of the same rules apply.
Échappé sauté
The jumping to escape movement. Starting in fifth position, the dancer jumps to finish in a demi-plié in either second position or fifth position. Both feet travel in equal distance from the original centre starting point.
Pas de Chat
Another well-loved fairly easy ballet jump is the pas de chat, or the step of the cat. Delicate, springy and bouncy it is where the dancer must, in essence, embrace the cat. Don’t just think like the cat, be the cat! Starting in fifth position the front leg passes through retire whilst the other leg pushes off the floor and is also raised and passes through retire.
The first leg is the one that lands primarily with the second leg following to close into fifth position.
Difficult Ballet Jumps
Well, we’ve explored some of ballets small jumps. The ones that can be categorised perhaps as easy. Or easy for a dancer! However, now it’s time to bound forward into the difficult ballet jumps. Those tricky moves that cause problems for even the best trained amongst us. The ballet jumps that cause problems and can be difficult to execute no matter how skilled and fit you are. Sometimes, they just pose difficulties. But, that’s okay – it shows we’re human. It’s important not to beat yourself up about it and for every fall, there are 100 more beautiful jumps waiting for you. So get back up, dust yourself off and if you need a little reassurance or a little guidance on how to execute some of the difficult moves, Zarely is here to help:
Grand Jeté
The Grand Jeté is notoriously one of the most difficult ballet jumps. It’s an extremely demanding jump that requires a dancer to continuously stretch to maintain their flexibility.
The problem with a grand jeté is that it only takes a couple of weeks out of practise to find yourself literally leaps and bounds away from being how you were before. A grand jeté is so problematic and stressful for some dancers due to the fact it’s acquired by gracefully propelling yourself into the air whilst appearing to do the splits whilst hovering above the ground for a moment. It’s not enough to almost reach the splits, we have to see it in the air for it to be the spectacular jump that we know it as.
Tour Jeté
A tour jeté is a jeté but manipulated by added a twist. It changes a grand jeté into a slightly smaller leap that reserves the dancers’ orientation. Involving a turn, a brish-through of the leg and then another turn which meets a fouetté. The dancer has to land with the trailing leg in arabesque.
Sound confusing? It’s supposed to! There’s a reason it’s so difficult to execute, but if you nail it, it can be the difference between a clap and a standing ovation. They look absolutely spectacular when executed right.
Cabriole
A cabriole can be achieved as a jump, although typically it involves travelling so can also qualify as a leap. However, after a plié, the extended leg is thrust up and out, followed by the supported leg. They beat together, to send the working leg even higher and the dancers’ body follows. The landing happens on the supporting leg. A lot of dancers have concerns about the cabriole, especially asking “does it hurt when you beat your feet together in a cabriole?”. Well, in a cabriole, you do not beat your feet together – you beat your thighs. We recommend starting to learn a cabriole at the barre – preferably a sturdy one where you can push down on if necessary.
To achieve a cabriole you must keep lifting and extending through your spine and abdominal muscles. It’s essential to keep your shoulder blades pulled down, just like in an arabesque.
These examples of advanced jumps are the types you see in classical ballet.
How to Improve your Jumps
We use improve your jumps as opposed to perfecting, because after all, we can strive for perfection but there’s always improvement. Strive for improvement. Strive for consistency. Try not to get caught up on practise makes perfect. Practise makes improvement. So, here’s how you can make your jumps better and some simple exercises to help you, day by day!
- Don’t use your arms and shoulders to get into the air. You need to be able to place your arms, head and hands in whatever position the choreography needs. Keeping your arms and shoulders out of the equation of the very beginning enables you to build the core muscles and leg muscles to achieve the most beautiful of jumps.
- Ensure you prepare yourself properly. We cannot stress the important of a good warm up and cool down enough. If you haven’t warmed up you won’t achieve anywhere close to what you can potentially achieve, plus you put yourself at risk of injury.
- Stretch properly. If you can’t get a split on the ground, there’s pretty much zero chance that you can do it in the air. Stretch, without overdoing it. Little by little every day to get to the final goal is the way forward. Having flexibility and core strength will give you masses of improvements with your leaps and jumps.
- Look up whilst you leap. Look in the direction you want to go. If you’re looking up, your body will naturally follow. Fixate on a high spot in the distance and envisage yourself heading there, you’ll be surprised to find what you can actually do when you focus.
- Deep breaths! Take a deep breath at the peak of your arch and it will give your body the impression of soaring. By taking a deep breath you are allowing your body to loosen and remove any tension.
It should allow you to travel more smoothly. - Controlled landings are absolutely essential, it’s no worth having a gorgeous jump just to land like a bag of potatoes. A deep plié will be so helpful to achieving this. Never come out of a leap with straight knees as this is a sure-fire way to cause injury. Mentally prepare yourself for the landing and aim for a silent and soft landing.
- Dress right, get yourself some Zarely kit for both rehearsals and performances. Your clothes really do make a difference. Be the best with Zarely.
Jumping Exercises (Air Alert 3)
This page contains several training programs for the development of jumping ability: Air Alert III, as well as Air Alert, Air Alert II and Mad Bounce.
AIR ALERT III
The program was developed by TMT sports based on the very popular program, Air Alert II. The program has undergone many changes. Due to the new exercise and the increase in the course (15 weeks), the creators have reduced the frequency of doing the exercises to 3 days a week (except for the last, 15th week), but now it will have to be done on certain days of certain weeks! After completing the full course (15 weeks), you will increase your jump by 20-35 cm.
During the 4 months of implementation, you should ensure that you have good sleep and nutrition.
High jump
Execution: Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Calf raises
Action: Stand on something so that your heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.
Rest between sets: 25-30 seconds.
Step-ups
Execution: Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.
Jumping on straight legs
Execution: Feet shoulder width apart. Perform high jumps without bending your knees.
You need to jump as high as possible.
Rest between sets: 1 minute.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Burnout
Execution: The exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. Standing in a semi-squat, rise on your toes and make a jump in this position without dropping to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.
Full squat jumps.
Full squat jumps is a new exercise. It should load the entire thigh and help increase its 'explosive strength'. It increases cardiovascular endurance, short distance speed and lateral speed.
So, the description of the exercise:
- For balance, hold the ball in your hands (optional).
- Sit down. You should be sitting on your toes (heels up), your thighs should be parallel to the floor and your back should be perpendicular to the floor.
- Jump 10-15 cm. Keep the floor and hips parallel.
- After landing, push off again.
- For the last time (example: fifteenth of 15 jumps), jump as high as you can (from sitting up).
This exercise puts a lot of strain on the muscles and therefore should only be done once a week, on Wednesdays. Increasing the frequency of the exercise will run the risk of overloading the muscles, increasing the recovery time and reducing the jumping tone of the legs for a long time. At the end of each set, you must jump up at the maximum, 'explosive' pace and to the highest possible height. It is very important to jump out as quickly as possible. This will make the thigh muscles work, strengthen them and add another 3-5 cm to the jump for the entire course.
Schedule:
| Week | High jump | Insteps on toes | Step-ups | Jumping on socks | Burnout | Jumping full squat |
| 1 | 2×20 | 2×10 | 2×10 | 2×15 | 1×100 | 4×15 |
| 2 | 3×20 | 2×15 | 2×15 | 2×20 | 1×200 | 4×20 |
| 3 | 3×25 | 2×20 | 2×15 | 2×25 | 1×300 | 4×20 |
| 4 | 3×30 | 2x25 | 2×20 | 2×30 | 2×200 | 4×20 |
| 5 | 4×25 | 2×30 | 2×20 | 2x35 | 2×250 | 4×25 |
| 6 | 2x50 | 2x35 | 2x25 | 2×40 | 2x300 | 4×30 |
| 7 | 4×30 | 2×40 | 2x25 | 2x50 | 2x350 | 5x25 |
| 8 | 3x50 | 2×45 | 2×30 | 2×60 | 4×200 | 5×25 |
| 9 | 4x50 | 2x50 | 2×30 | 2x70 | 3×300 | 5×30 |
| 10 | 5×40 | 2×55 | 2x35 | 2x80 | 4×250 | 5×30 |
| 11 | 6x50 | 4×30 | 2x35 | 2×90 | 4×275 | 5×30 |
| 12 | 4×75 | 4×35 | 2×40 | 2×100 | 4×300 | 6x30 |
| 13 | The program is not running! | |||||
| 14 * | 3x30 | 2×30 | 2×20 | 2×30 | 1×250 | 4×20 |
| 15 ** | 4×100 | 4x50 | 2x50 | 2×100 | 4×400 | 5x50 |
Air Alert III must be performed 3 days a week and preferably at the same time.
The program takes 15 weeks in total.
2x25 - means that you need to do two sets of 25 repetitions.
In the third version of the program, the rest between sets should not exceed 2 minutes, and there MUST NOT be a break between exercises! During a pause between sets, massage those muscle groups that have been loaded.
The best time to do the program is between 1 pm and 3 pm (peak muscle work).
Week 13 requires complete rest. The program must be terminated!
14 * - This week is made to prepare for the last week. Therefore, the number of executions is reduced.
15 ** - Week 15 exercises are performed on Monday, Tuesday, Thursday and Friday. The last week maximally loads the muscles before the final recovery. Therefore, the number of repetitions is increased and classes are held for 4 days. Jumping will reach its maximum level 4-7 days after the end of the program.
Important! Air ALERT III has its own set schedule!
On even weeks (2,4…) the program runs on Tuesdays, Wednesdays and Thursdays.
On odd weeks, do the program on Mondays, Wednesdays and Fridays.
On days when you don't need to do AA3, you should still give your feet normal jumping. The best time to do this is during games. Come out and play! But try to do all the jumps as aggressively as possible. This will strengthen muscle memory.
If you wish, you can take the program again, but:
- the interval between executions must be at least a month;
- Repeated execution will not give as good results as the first one.
Air Alert
1. High Jump
Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
2. Toe raises
Stand on something so that your heels do not touch the floor (ladder, thick book).
Rise on one leg as high as possible, then on the other leg.
3. Step-ups
Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.
4. Half Squat Jumps
Stand with your feet shoulder-width apart and bring your knees together. Now jump into this pose using only your calves (without extending your legs).
Note #1: The jump speed of the exercise is the most important. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Note #2: Another variation of this exercise is jumping with straight legs. One way or another, the main task is to jump using only the calf muscles. In this situation, as a rule, it is very difficult to get off the ground by more than 10–15 centimeters.
5. Burnout
The exercise is so named because, if performed correctly, you will feel a burning sensation in the muscles of the legs.
Standing again in a semi-squat, rise on your toes and jump in this position without sinking to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.
Procedure:
- Warm up (jumping rope, running in place)
- Stretching
- High jump
- Toe raises
- Step-ups
- Half squat jumps
- Burnout
- Relaxation (stretching)
Air Alert must be done 5 days a week. The program takes 12 weeks in total.
Legend: 2x25 means that you need to do two sets of 25 repetitions.
| Week | High jump | Insteps on toes | Step-ups | Jumping half squat | Burnout |
| 1 | 2x25 | 2×10 | 2x10 | 2×15 | 1x100 |
| 2 | 1×50 | 2×20 | 2×15 | 2×20 | 1×200 |
| 3 | 1x75 | 2x25 | 2×15 | 2x25 | 1×300 |
| 4 | 1x75 | 2×30 | 2×20 | 2×30 | 1x400 |
| 5 | 2x50 | 2x35 | 2×20 | 2x35 | 1×500 |
| 6 | 1x100 | 2×40 | 2x25 | 2×40 | 1×600 |
| 7 | 1×125 | 2×45 | 2x25 | 2×50 | 1×700 |
| 8 | 2×75 | 2×50 | 2×30 | 2×60 | 1×800 |
| 9 | 2×100 | 2x55 | 2×30 | 2x70 | 1×900 |
| 10 | 2×125 | 2×60 | 2x35 | 2x80 | 1×1000 |
| 11 | 2×150 | 2x65 | 2x35 | 2x90 | 1×1100 |
| 12 | 2×200 | 2x70 | 2×40 | 2×100 | 1×1200 |
AIR ALERT II
Program developed by TMT sports.
This is one of the most popular jump increase programs today. The program requires a serious approach and attitude to the exercises. After completing the full course (12 weeks), you will increase your jump by 20–30 cm. During the 3 months of implementation, you should ensure that you have good sleep and nutrition. Order of execution:
1. Warm up
Jump rope, run in place for 3-5 minutes.
2. Stretching
Before performing it is necessary to stretch all muscle groups that are involved in the program. Calves are stretched with exercises similar to step-ups (put your foot on a book, a ladder and try to reach the floor with your heel). To stretch the anterior femoral muscle, place your foot on a chair or table and tilt your torso toward that leg. The hamstring muscle is stretched with simple tilts.
3. High jump
Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jumping speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second. Note: You should feel that the anterior thigh muscle is tightening more than the calves. Rest between sets: 3-4 minutes
4. Rises on toes
Stand on something so that your heels do not touch the floor (ladder, ~10cm thick book). Raise as high as you can on one leg using only your calves, then on the other leg Rest between sets: 25 seconds
5. Step-ups
Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same. Rest between sets: 3-4 minutes
6. Toe jumps
Stand on both feet and push off as hard as you can using only your calves. The point of the exercise is to jump as high as possible and "stop on the ground" as little as possible (the faster you jump out after landing, the better)
Note #1: Be careful not to bend your knees during the exercise.
Note #2: 1 minute break between sets
7. Burnouts
This exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. The technique is about the same as in the previous exercise. Standing on two legs, you need to jump out, using only calves. Here you need to jump only 1–1.5 cm, and the main emphasis should be on the speed of execution and be careful not to sink on your heels.
8. Relaxation (stretching)
Air Alert II should be performed 5 days a week and preferably at the same time. The program takes 12 weeks in total.
The best time to do the program is between 1 pm and 3 pm (peak muscle work).
Legend: 2x25 means that you need to do two sets of 25 repetitions.
| Week | High jump | Insteps on toes | Step-ups | Jumping half squat | Burnout |
| 1 | 1×50 | 2X10 | 2x10 | 2×15 | 1×50 |
| 2 | 1x100 | 2×20 | 2×15 | 2×20 | 1x100 |
| 3 | 1×125 | 2x25 | 2×15 | 2×25 | 1×150 |
| 4 | 1×150 | 2×30 | 2×20 | 2×30 | 1×200 |
| 5 | 2×100 | 2x35 | 2×20 | 2x35 | 1×250 |
| 6 | 2×125 | 2×40 | 2x25 | 2×40 | 1×300 |
| 7 | 2×150 | 2×45 | 2x25 | 2×45 | 1x350 |
| 8 | 2×200 | 2×50 | 2×30 | 2×50 | 1x400 |
| 9 | 2×250 | 2x55 | 2×30 | 2x55 | 1×450 |
| 10 | 2x300 | 2×60 | 2x35 | 2×60 | 1×500 |
| 11 | 2x350 | 2x65 | 2x35 | 2x65 | 1x550 |
| 12 | 2×400 | 2x70 | 2×40 | 2x70 | 1×600 |
I advise you to keep track of your progress every week.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Date | ||||||||||||
| Jump |
- What you need to do:
- All exercises must be performed on the mat.
- The program must be performed in sneakers with FLAT RUBBER soles.
- Chair or other object for step-ups with a book or something else for lifting on toes
- The program does NOT require the use of weights of any type. The increase in the jump is only due to your weight!
- All exercises must be performed on the mat.
- Nutrition is an important part of the program.
- A minimum of 2 meals a day is required.
- Need to eat 1-2 hours before the due date
- Don't overeat and good food is a must not only on performance days but also on rest days.
- Food should contain enough protein, carbohydrates (fruits and vegetables) and calcium (milk).
UNDER PROGRAMM
| # | Quantity | Description |
| 1 | 10 times - 5 episodes | Jumping on one leg (we strive to press the leg in the air to the chest) |
| 2 | 10 times - 5 episodes | Frog (jump as far as possible) |
| 3 | 30 meters - 15 times | Accelerations |
| 4 | 80 times | Jumping in place (2 legs pressed to the chest) |
| 5 | 1 minute on each leg, then a minute on two - 3 sets | We jump on one leg due to the calves (we try to jump as often as possible) |
| 6 | 10 min total | Sit with your back against the wall so that your legs are bent at the knee under 90 degrees |
| 7 | Jumping, jumping, jumping | Jumping, jumping, jumping |
MAD BOUNCE
Jumping jacks .
Mahi arms and legs. Very simple. Stand up straight and spread your legs in different directions, at the same time bring your hands over your head. Make swing movements with your arms and legs. At the moment when the arms are brought together above the head, the legs are spread apart and vice versa.
Kariokaes - snake running. Run sideways, alternating legs.
Toe jog
Light stretch
Armless bounces - Put your hands on your head and jump straight up from two legs at once. When landing, bend the legs at the knees so that the knees touch each other (it turns out something like the letter Y in reverse). Then jump again. You have to jump fast.
In the rest of the exercises it is also necessary to jump quickly, unless otherwise stated. In addition, in this exercise, you must ensure that the heels do not touch the floor. Jumping only from socks.
Reverse 17's - Process: take a low start and rush forward with all your might.
We run the distance you have chosen (you can choose half of the site) and back forward. You can't relax. The exercise is done at maximum speed. After this, the exercise is repeated. The number of repetitions is eight and a half times.
Explosive step-ups - A high platform is taken, 40–50 centimeters. For example, a chair. The emphasis is on the right leg, the left is placed on a chair (it is possible vice versa, left-right). Then jump up, in the air we change legs and land so that the right one becomes the supporting one, and the left one is on the platform. We repeat the exercises with alternating legs.
Only take off with the foot that is elevated.
Slow calf-raises Slow calf-raises. Exercise to do on a raised platform, so that the heels fall quite low. Upon reaching the highest and lowest points, we linger for a few seconds.
Pushups - push-ups.
Wall squats - lean back against the wall.
Between the back and the wall, approximately at the level of the waist, we clamp the basketball. We perform squats without dropping the ball to the ground. When the thighs become parallel to the floor, we linger in this position for 5 seconds.
Get ups - jumping out of a chair. We sit on a chair, then jumps up. After this, the exercise is repeated.
As usual, don't forget about speed. You need to jump out of a sitting position in one quick movement. Before jumping, hands should be kept straight in front of you (parallel to the floor!). At the moment of the jump, the arms are pulled up.
Crunches - press. Emphasis lying on the back. The knees are bent. Hands on the head. At once, they huddled into a ball, trying to reach their knees with their heads.
Heavy stretching – Stretching. See the individual static stretching program on our website.
1 leg knee ups - stand at arm's length from the wall.
Sideways to the wall. The hand was placed on the wall. The left leg must be bent and jump on the right straight up. The number of repetitions in the table. Then we turn the other side and jump on the other leg. If the number of repetitions is 10, this means that 10 jumps must be done on both legs.
And one more thing: at the moment of jumping from one leg, you need to lift the thigh of the other leg up as high as possible so that the angle between this thigh and the stomach is about 90 degrees.
Figure 8 crunches. Emphasis lying on the back. The head is slightly raised. They took a basketball in their hand, raised their left foot, held it under the left foot, lowered the left - raised it with the right, brought it under the right. In a word, we write out a figure eight between the legs with a ball. We do it for as long as possible.
Explosive calf raises - fast calf raises.
Square jumps - imagined a square on the floor.
Point #1 is the starting point. Jump forward - to point #2. Jump sideways to point #3. Jump back to point #4. Jump sideways to point #1. How many repetitions in the table, so many squares you have to jump.
The distance between the points is approximately one and a half meters. You need to jump from point to point quickly.
Clap pushups - Clap pushups.
1-1-2 bounding - push off from one leg forward and up, land, push off quickly from the other leg in the same direction, land, push off from two legs. We jump, roughly, through the entire gym.
High knee skips
Depth jumps - (deep jumps). We get up on a chair. We jump from it and instantly, as if on a spring, we jump up. We repeat the process.
After jumping off the platform on two legs, you need to push off not only perpendicular to the floor, but also forward. Although, of course, the main emphasis is on the jump up.
Reverse depth jumps is the same as depth jumps, only we jump backwards from a chair.
1 leg depth jump – depth jumps on one leg. 10 reps per set means 10 jumps from each leg.
After jumping off the platform onto one of the legs, at the moment of taking off from the ground, the thigh of the other leg must be lifted up in the same way as in 1 leg knee ups so that the thigh is perpendicular to the stomach. Don't forget to jump forward a little, like in depth jumps.
How to learn to jump high. Help
Publication date: 07/07/2016 10:00
The ability of an athlete to jump high gives him an advantage over his opponent in many team sports - and in basketball, to be the first to throw the ball into the ring; and in volleyball, in order to take off over the net to “pay off” the ball; and even in football, where you can score a goal with your head.
Jumping ability depends on strength, elasticity, and speed of muscle contraction. What will help develop all these qualities?
The simplest exercise in the jump training program is to jump up as high as possible, trying to reach some object / bar.
Start with 10 jumps, gradually adding one per day, working up to 50 at a time. Do 3-4 sets throughout the day. In each new jump attempt, the athlete must try to show the best result. Therefore, adjust the number of jumps. You don't have to do them to the limit.
For more effective training use jumping equipment. We offer leg shock absorber "PER4M JUMP TRAINER" and jump shock absorber (belt) "SKLZ HOPZ 2.0"
The athlete puts on the belt and ankle cuffs. Latex cables connect them together. Making a vertical jump with a simulator, the athlete puts additional effort to overcome the resistance of the cables. How good is this trainer? Under load, the muscles work more efficiently, and this increases power and endurance.
The kit comes with four interchangeable cables, so you can adjust the level of resistance depending on the level of fitness and tasks. From a semi-squat position, make vertical jumps as high as possible. To make it harder, jump on one leg.
Jumping ability of is also increased by exercises for the length and height of repulsion. Therefore, we recommend jumping on a hill, for which you can use plyometric boxes of different heights. Start at a comfortable height and gradually increase. You can also place boxes in the form of an obstacle and try to overcome them as quickly as possible in a jump.
Jump training should be varied. It is useful to run on toes - either raising your knees high, then throwing your heels back as high as possible.
When performing these exercises, you can use 9 as weights.0057 vest with weight , as well as medicine ball .
To increase jumping endurance - we recommend including rope exercises.
Jumping training must include calf stretches, so be sure to include them in your program:
- Lean forward without lifting your heels off the floor. You can hold on to a support. The deeper you bend, the more the calf muscles are stretched.
- Another exercise: stand on your toes on the edge of the board, bench, curb and slowly move - then going down, then going up. The feet and calf muscles work.
- If you have a gymnastic wall, then you can perform this exercise. Stand with one foot on the second or third step, holding onto the bar at shoulder level. Squat on this leg, and take the other back and up as far as possible. After 6 repetitions, change legs.
After training, we advise you to do self-massage of the leg muscles.
