Did you know that jump training—even in small doses—can do wonders for your:
🦴 Bone density
🧠 Balance & coordination
🔗 Tendon health
💥 Explosive power
Many of us stop jumping as we get older, but adding low-impact, progressive jumps into your week can help you:
✅ Strengthen bones and joints
✅ Improve agility and coordination
✅ Boost athletic power
✅ Add variety to your training
Weeks 1–2: Low-Impact Prep
Goal: Prep your joints and tendons
Do 2–3 rounds of:
- 10 bodyweight squats
- 10 calf raises
- 5 small hops in place
Weeks 3–4: Light Jumping
Goal: Introduce gentle jumping
Do 2–3 rounds of:
- 5 squat jumps (land soft!)
- 10 pogo hops (feet together, fast and small)
- 5 step-downs from a low step
Weeks 5–6: Power Building
Goal: Develop controlled power
Do 3 rounds of:
- 3 broad jumps (focus on soft landings)
- 5 lateral hops side to side
- 5 step-ups with a hop at the top (optional)
Quick Tips
- 🔇 Land softly and quietly
- 🕒 Rest as needed — this is not cardio
- 🔥 Always warm up first
- 📆 Start with 1–2 sessions per week and progress slowly
