The best exercises to improve your running jump

The running jump is a skill that you must train if your goal is to improve your headshots playing soccer, to make a dunk in basketball, or to get a block in volleyball.

Running jump training requires several specific exercises to be performed. In addition, many of them should be accompanied by a high reaction or reflexes, to be able to adapt them to our objectives, so it is always advisable to either set an alarm or have someone who can control the training. It would be useless to jump a lot in the race if we are not able to coordinate the jump.

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How to start training jump racing?

If it is the first time that you are going to start training jumping in the race and you have rarely trained it in a specific way, it is advisable to start with this basic level training.

As always, a good warm-up and stretching prior to training will help us and prevent injuries. It is important to start small to avoid the upset that an injury could cause.

5 exercises to train running jump

We list the 5 best exercises to train running jump . Some of these are not exercises per se, but sequences of movements that will help us to strengthen the lower body and gain agility and movement in the upper body, all adapted to jumping in the race.

  1. Strong lateral jump with overcoming of obstacle and raising of hands. No bounce and semi-squat
  2. Race + jump to one leg with obstacle, raising the knee of the leg that does not jump and hands up.
  3. Double or triple lateral stride + obstacle jump and hands up. Repeat on both sides.
  4. Trot + front hurdle jump to feet together and hands up.
  5. Show jumping with one leg + change of legs and jump of obstacle + obstacle jump with both legs and hands up.

Why raise your hands when training for running jumps?

As you can see, in all the exercises I raise my hands in the jump, this is for 2 reasons:

  1. By raising your arms strong and coordinated when jumping, you increase the jump and balance the body.
  2. These exercises, as I have mentioned, are valid for many sports, including volleyball, basketball, handball, and many others. In these cases, doing the exercises by raising the hands will help us a lot to improve our jump . In other sports such as soccer or athletics, on the other hand, it is not necessary to imitate the volleyball block or raise your hands in each exercise.

How do I introduce running jump exercises into my routine?

These exercises can be included in your routine by repetitions or by time, although the really important thing is that you know how to adapt them to your objectives in the appropriate way, since each of us works in a way.

  • By repetitions: the appropriate thing would be to try these exercises and set a training based on your current physical condition. Try to always do more than 5 reps with each leg in each set.
  • By times: if you have never done this type of exercise, start by doing between sets, between 20 seconds and 1 minute.

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Conclution

Thanks to these exercises and our advice you will be able to effectively train your running jump . Remember that these recommendations do not imply that you have to do exercises 1 to 5 in that order, the fun of training is making it dynamic and mixing the series and exercises, completing a training that ranges from 15 to 45 minutes. Of course, don’t forget to stretch when you’re done.