Starting to jump

Practicing what I preach - starting to jump

Starting to jump - this is a big thing! Particularly if you haven't been doing much exercise, so it's really important to go slow and make sure you don't get injured.  You may wish to consult with a physiotherapist or an experienced personal trainer to help you start.

For me, it is all about going slowly and getting a good foundation to build on.  It literally is a marathon and not a sprint.

Low-Impact Jumping Exercises

1. Pogo Hops (Ankle Hops)

   - These involve continuous, quick, and low-intensity jumps off the ground, mimicking the motion of a pogo stick.

   - They are great for improving lower leg strength and calf muscles while enhancing force production capability[2].

2. Squat Jumps

   - Start in a squat position and then explosively jump into the air, trying to get as high as possible.

   - This exercise helps improve power and muscle strength without excessive impact[2].

3. Depth Drops

   - Begin by stepping off a box or platform and landing softly on the ground, immediately dropping into a squat position.

   - This exercise helps with absorbing impact and improving landing mechanics[1].

4. Jumping Rope

   - A simple yet effective exercise that provides cardiovascular benefits and improves reactive strength.

   - Start with short sessions and gradually increase duration as fitness improves[1].

5. Mini-Trampoline or Rebounder Jumps

   - These provide a cushioned surface that reduces joint impact while allowing for jumping movements.

   - Great for cardiovascular fitness and muscle endurance[1].

6. Step-Ups

   - A non-plyometric alternative to box jumps that involves stepping onto a platform or step.

   - This exercise strengthens the legs and core with minimal impact on the knees[4].

Getting Started

- Warm-Up: Begin with a light warm-up to prepare your muscles and joints for exercise.

- Start Slow: Begin with lower intensity exercises like pogo hops or step-ups to build confidence and strength.

- Focus on Form: Ensure proper form by keeping knees aligned over feet and landing softly to reduce impact.

- Progress Gradually: As you become more comfortable, gradually increase intensity or try more challenging variations such as squat jumps or mini-trampoline exercises.

- Frequency: Start with 1 times per week, and if you can increase to 2-3 sessions per week.

Here are some resources for you:

[1] https://www.drstacysims.com/blog/the-benefits-of-explosive-training-for-women

[2] https://www.builtstrength.com.au/exercise-methodology/plyometrics/

[3] https://www.feistymenopause.com/blog/5-ways-jumping-does-a-menopausal-body-good

[4] https://welltech.com/content/8-low-impact-box-jump-alternatives/

[5] https://www.stack.com/a/vertical-jump-exercises/

[6] https://www.youtube.com/watch?v=VGpfOm84YMA

[7] https://www.healthline.com/health/fitness-exercise/low-impact-cardio

[8] https://www.sportsmith.co/articles/low-amplitude-plyometrics-beyond-pogos/