Improving your jump height | Dance

Have you ever looked at a professional dancer and thought ‘Wow I wish I could jump that high’?

I have, and no doubt you have too!

In my past post ‘Jump height and the dancer' I spoke of the qualities required by these dancing athletes in order to achieve such elevation. Achieving such a goal is not quick task, instead it takes years of hard work.

Start implementing these exercises into your sessions now to obtain that elevation!

1.       Weighted Squats

This exercise is an all-round great exercise as it works all major muscle groups needed for achieving speed and jump height.

·         Place the bar in the squat rack at a level slightly below shoulder height.

·         Settle the bar across the base of your neck with the bar resting on top of the trapezius and deltoids. Ensure you are positioned in the centre of the bar prior to movement.

·         Hold the bar in an overhand grip, with hands evenly spaced and elbows bent at 90 degrees.

·         From this position take the weight of the bar, stand straight and take a few steps back.

·         Fix your eyes on a point in front of you, slightly above eye level and keep your eyes fixed here throughout the lift.

·         Pull the shoulder blades back (Imagine holding a pen between the shoulder blades). Push your chest up and out.

·         Feet should be flat on the floor and roughly shoulder width apart (although dependant on the individual). Toes may be pointed slightly outwards, however some may find it more comfortable facing forwards.

·         Before beginning the lift take a deep breath in. hold this until the final stage of the lift. By doing this you aid stability at the trunk by increasing intra-abdominal pressure.

·         You should tighten the glutes and lower back then begin the movement by flexing the hips and knees simultaneously. The trunk should be kept upright throughout the lift, with the back in a neutral position.

·         The knees should move in the same direction as the toes. Do not allow your knees to drop in towards each other. This is a weak position and so puts you at risk of injury.

·         Continue the downward movement until the thighs are past parallel with the floor i.e. the knees are past 90 degrees. Go as low as possible while maintaining the correct technique.

·         The ascent of the lift should be led by the chest, with the torso kept upright. Hips and knees are extended through a powerful drive from the legs.

·         At the top of the lift reaching a standing position exhale.

·         Try 3 sets of 8-12 reps

2.       Ankle taps

This exercise is a prime starter for building elastic energy within the calf muscles.

·         Stand with feet hip width apart and hands on hips.

·         Shift your weight to your toes.

·         From the ankles, jump repeatedly (There should be no bending of the knees)

·         Pointe the toes on each jump to push off, but pull your toes up towards your shins while in the air.

·         Contact with the floor should be quick and noisy.

·         Try 3 sets of 6 reps.

3.       Split leg squat

Dancers do not always jump from two feet, thus it is important to ensure we train equal leg strength in the single limbs. The split leg squat develops strength within the hamstrings, glutes and quadriceps allowing for elevation.

·         In the rack, rest the barbell on the upper trapezius. Take a step backwards within the rack.

·         With one foot take stride forwards with your foot flat on the floor and your back foot raised onto the toes.

·         When ready take a deep breath and lower your body into the split squat position by flexing the hips, knees and ankles.

·         Keep an upright trunk throughout the movement, lowering with control and having weight placement evenly distributed between your front and back feet.

·         Lower to a position where you back knee is around 4inches off the floor.

·         Pause

·         Drive upwards to the starting position y extending your knees and hips.

·         Try 3 sets of 8-12 reps

4.       Depth jumps

An excellent exercise to improve eccentric strength. As a very simple exercise, they are easily added into any training programme, however should not be abused or risk injury.

·         Standing on a low platform step off.

·         Using the ‘ankle tap’ movement, immediately push off the floor to achieve maximal jump height. (The jump should be immediate and quick with minimal bending of the knees.)

·         There should be no rest between repetitions.

·         Try 3 sets of 6 reps

5.       Clean

A clean is an explosive movement. This movement pattern can take a long time to master so don’t worry if you can’t get it at first. The clean heavily involves the hip extensors which is key for speed and jumping ability.

I feel the clean is far too complicated to explain in a simple blog post, so I would recommend seeking the advice of a coach in your gym to help you master the skill!

Plus, don't forget to actually train the movement itself (i.e. a pas de chat)!