Jump and Reach

Jump and Reach - Butt/Hips, Legs - Calves and Shins, Legs - Thighs - Get Fit Exercise Library - American Council on Exercise


Step 1
Starting Position: Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head directly facing forward and position your arms where they offer the greatest degree of balance support.

Step 2
Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, reach your arms behind you to prepare to jump. Swinging the arms forward and up will help upward momentum of the jump. Explode up through your lower body, fully extending your hips, knees and ankles. Shoot your arms forward and up in the air, reaching overhead. As you jump into the air, keep your feet level with each other and parallel to the floor.

Step 3
Extend all the way through the body to create a straight line from your toes up through your arms and out of your hands. Try to land softly and quietly on the mid-foot, rolling into the heels. Always push your hips back and down to absorb the impact of landing. Do not lock out your knees on your landing. Land with your trunk slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, bracing your torso to protect your spine.
Exercise Variation: To increase the level of difficulty do a knee tuck and pull your knees up towards your chest as you are jumping into the air.
Before jumping become familiar with the movement mechanics by doing a few squats where you squat back into your heels and sink into your hips with your arms extended behind you, stand up from the squat while swinging your arms forward and roll up on your toes, then sink back into your heels; repeat for 4-6 repetitions.
Step 1
Starting Position: Downward Phase: Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position to your arms where comfortable or where they offer the greatest degree of balance support. Extend your shoulders and reach your arms behind you to prepare the arm swing forward and upwards which will help with the upward momentum of the jump.

Step 2
Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode upwards through your lower extremity, achieving triple extension (pushing and extending your ankles, knees and hips simultaneously). As you jump into the air, keep your feet level with each other and parallel with the floor as you explode your arms forward and throw them up in the air reaching overhead to help create upwards momentum away from the ground.

Step 3
Extend all the way through the body to create a straight line from your toes up through you arms and out of your hands. When landing, land on the mid-foot rolling backwards towards the heels. Push your hips backwards and downwards to absorb the impacting (ground) forces associated with landing. Attempt to land softly and quietly and avoid locking out your knees on the landing as this may lead to potential knee injuries.
Exercise Variation: To increase the level of difficulty do a knee tuck and pull your knees up towards your chest as you are jumping into the air.

Before jumping become familiar with the movement mechanics by doing a few squats where you squat back into your heels and sink into your hips with your arms extended behind you, stand up from the squat while swinging your arms forward and roll up on your toes, then sink back into your heels; repeat for 4-6 repetitions.

For professional guidance in your exercise program,find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

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