Fire Your Rockets Sequentially – LE Jump Technique
Thank you Stacey Futterman and 5POINT!
Faulty jumping techniques can cause injury to the spine, foot/ankle, knee and/or hip joints. Avoid this by practicing proper jumping technique on the reformer. Start by finding your alignment through the lower extremity and practicing the sequence of a jump to learn how to roll through the feet. Continue into a jump sequence to increase core control and axial elongation and to focus on propulsion.

**Jump Prep – STEP 3

*Jump Prep – STEP 1
Progression: Decrease springs to increase core control
Set Up:
- Springs: Red/Yellow
- Lie supine on the carriage in neutral spine
- Begin with feet in parallel, press the carriage out to lengthen the legs with heels down on the jumpboard
- Set the heels up slightly above the sits bones and lift the headrest to see your feet
Jump Prep:
- Flex the knees tracking them over the first and second metatarsals while maintaining the heels on the board*
- Extend the knees to lengthen the legs
- Press the heels up sending the weight over the first and second metatarsals**
- Lower the heels to the board maintaining the length of the legs
- Repeat this sequence 6x
Exercise:
- Following the sequence above continue into a jump
- Flex the knees and quickly propel the carriage up with lengthened legs
- Articulate through the foot/ankle in the landing as you transition through toe, ball, heel before flexing the knees again
- Emphasis is on the propulsion up and the controlled landing through the feet
- Repeat 6x
Did this MoveCoLab Tuesday Tip help? Share your findings with us at info@movecolab.com