Jumping Fundamentals

Yeah, I know, sucking eggs and what not. But in my opinion, too many people are let down by the way they jump. I was thinking of making a narrated video tutorial, but when I started writing down what jumping involves, I realized that one tutorial would take 1/2 an hour. Then, I drew pictures.
- - This is not meant as a full and comprehensive document, but as an overview of many aspects of the way we jump. Read it, think about it, and act on it next time you go out. I have tried to balance simple language with specific terminology, in order to keep this article short yet clear. If you don't know a word, find a dictionary, google it, or even email me. The sharpest amongst you may spot things I have missed out. Some of this may be because I simply couldn't be bothered (e.g. plyometric training) amd some of it may be because I didn't think of it. Again, feel free to google stuff and email me.


I can see 4 main ways to launch when you jump: running 2 footed, running 1 footed, standing feet apart, and standing feet together. 2 footed launches are good for power, or for when you have little space to put your feet. 1 footed utilizes momentum better, and while it lacks in power it makes up in speed and smoothness. The type of launch used depends on the situation and your personal preference, but it is best to be confident with all 4 types, and be able to launch with either left or right foot.
- - Seeing as there are so many things it is possible to land on, and there are so many ways you can use a jump, the ways you can land are a little more diverse. You can land with both feet together, with legs split, with 1 foot landing and 1 foot trailing, with 1 foot landing and 1 foot leading, on all fours... Then, there's the possibility of rolling after any of these. Then, there's the different ways of landing in a cat position, or saut de bras. Then, you have to remember that all of the above can be carried across when you add to hang time or distance using a drop, vault, tic tac or any combination of the above. In general, pulling the feet together can be used to land further or precisely and landing split / 1 legged is good for a smooth transition into a run. I will often let one leg trail when I try to jump onto something, so that I can adapt quickly if I foul up. As with the launch, it is good to be familiar with, or at least aware of, all of these landing methods.


Now comes the harder part, where I tell you (or hopefully remind you) how the power, and thus speed and distance of the jump, is derived. Not all of these are easy to grasp, and not all of these are applicable to all situations.

EQUAL AND OPPOSITE REACTION - As you push an object, you are pushed away. When you jump, the surface you jump from should remain stable (unless, like a trampoline, it is moving in the same direction as you). Ensure a good grip as you launch, and jump from something solid. Having your feet right at the edge of the surface can be a good way of ensuring grip.

FULL EXTENSION - In order to get maximum power, you need to use all the muscles of all your limbs, plus your spine. This means that you should be throwing the arms, launching from the balls of your feet and looking where you want to go. You can get more power if you stretch your limbs properly. Retracting limbs early can detract from power.

MOMENTUM - An object which is not moving requires a force to move it; an object which is moving will maintain that speed and direction unless there are external forces present. This is not so applicable to a 2 footed lunch from standing still, as you might use for a precision jump. The rest of the time, if you are getting a run up, do not waste it by seizing up or stopping before you jump. If you are only getting 3, 2 or only 1 step it is still possible to build up considerable momentum. Lean forwards, it'll accelerate you and it will help with the ballistics.

BALLISTICS - Launching straight upwards gives maximum height. Launching straight across gives maximum horizontal speed. The optimum angle for launch to attain maximum horizontal distance is 45o.

This is most obvious in a standing jump with the feet together, as all the power is supplied by muscular force alone. Imagine a line from the balls at 45o to the horizontal. You should be fall through this position:

and launch only when you reach this position:

Most n00bs don't drop down as far as 45o when they launch, so they go high instead of going long. Another problem some people have is hunching over, so they aren't launching at the angle they think they are, and they don't stretch out enough. This applies to running jumps to some extent, but seeing as you already have plenty of horizontal speed, you should concentrate on getting height.

ANGULAR MOMENTUM - This is somewhat more complex than momentum in one direction, but in general a rotating object will continue rotating about a central point. This can be manipulated for adding to the launch or for altering the movement in the air.
- - - SWINGING A LIMB - Swing your arms forward as you jump, so that they are travelling in the direction you want to go as you launch. It works because the limbs swings about the joint, and when they stop in relation to the torso, both momentums are effectively added together. Arm swinging can also be used to add power to reverse vaults and double legged crescents. It works with legs as well; I do this to get smooth, high lazy vaults. If swinging the leg, you should launch with one leg as the other is moving upwards. It is important to keep the leg swinging smoothly. If you trick, think J-step.
- - - TORQUE - This basically means leverage around a central point, it is like swinging, but you apply muscular force into or against the rotation. I utilize torque for a split legged standing launch, and for twisting into the air and back to the ground for twisting jumps, like double legs.
- - - AMPLIFYING / REDUCING ROTATION - If you are rotating, you can increase the speed of rotation by drawing into your centre of mass; the momentum remains the same but you are just altering the moment, or torque, of the rotation. This means that if you spread out, you can avoid rotating and stall, and if you tuck you can spin faster. This is something most traceurs will not have to think about much, but I consider it relevant enough to include.
CENTRE OF MASS - As high as you can jump, your centre of mass will only get so high, even using all of these methods of getting maximum power. It is possible to jump onto or over higher objects by adjusting your shape in mid air. If you stretch out vertically, you can reach higher with your fingertips at the expense of letting the legs trail. If you tuck up into a ball, you can get a greater clearance with your feet, even though your overall height is reduced. If you are laid out in mid air, you are even "shorter" as you reach the apex. This applies to leaning techniques, like butterfly kicks, or lazy vaults. Even better, arch over, and you can clear even higher obstacles. This can be done by dive rolling, or performing a Fosbury flop. This works because your centre of mass is below your torso, so you can get over something higher than your centre of mass. This comes at the expense of an easy landing. You have to rotate as you travel, so I would not advise this unless you are really familiar with the technique, and the landing is excellent. Here's an illustration.

Take note that in each situation, the same maximum centre of mass is reached, but the badly drawn traceur adapts to his / her surroundings.

BLOCKING - This term should be familiar to experienced gymnasts, but the principle is used by other people as well. It is basically leaning back and leading into a jump with the feet, in order to transfer horizontal momentum into vertical. It is somewhat akin to giving backspin to a ball, so that it bounces high instead of long. As with the ball, your rotation in a vertical plane will be affected. Still don't get it? Look at the pretty pictures.


You have to have good traction and be able to bounce for this; the launch involves some unusual changes in direction of force, and if you lean too much you may skid, or just counteract any momentum you built up by slamming your weight straight into your legs instead of bouncing in a new direction.

MENTALITY - This is another area where most people can improve. Too many people seize up as they launch, which means they lose out on momentum and extension. Few people let themselves tilt as far as 45 degrees, so they lose out on distance. As cheesy and faux zen as it may sound, when you jump you should have the correct balance of mind and no mind. If you think too much, you won't commit to anything, and you'll just slow yourself down. If you stop thinking altogether, you run the risk of damaging yourself and others. One way to achieve this state is to jump so often it becomes second nature. Let your subconscious mind do the hard work. And stop being so damned scared. Fear is there to stop you damaging yourself. Listen to it, use it to stop yourself trying things that are plain stupid, but don't let it stop you getting better.
- - You, and your muscles, should be relaxed as you move, but you can get more power with a snap as you launch. To get this right, you should exhale as the muscles contract. Martial artists have developed this into the kiai, where you shout as you execute a technique. You don't need to frighten an opponent, but the principles are similar.
- - A word about the dumb looking shuffle run up a lot of people (me included) tend to do. It happens when you start thinking as you run up, and often involves a decision as to which leg you are going to launch with, and where from. Firstly, it reduces your speed and thus your momentum. Secondly, it makes you look incredibly stupid. It is possible to avoid by being completely confident with the jump you are about to do (less thinking) and being able to launch or land with either foot first (less leg switching). Sometimes it happens because the distance you have for a run up is really awkward, and doesn't split into a nice number of running paces. If this happens, try taking longer paces instead of shorter ones.
- - Being mentally prepared isn't just about practice. It is surprisingly easy to practice something bad, so you end up developing poor technique. You ought to spend time thinking about the way you jump and why. This works for jumps on, off or over specific obstacles, or jumps in general. If you want to improve a jump, think about how, where, and why you want to do it. Then look at this article, and see what applies to the situation. Then, work out how you can improve, and act upon it.

Did any of that go in? Good. Give it a while to sink in. Then, go out there and train!