Improving Jump Performance and Control

By Maryann Johnson PT

All forms of dance have jumps. They can be dynamic, quick, articulate, explosive and spectacular

It is important to jump well with good technique, alignment, aesthetically beautiful and safely.

Jumps are frequently the cause of pain, inflammation and injuries due to abnormal stresses to the bones, tendons, muscles, ligaments and joints.

-Pain with repetitive push off and landings.-Landed wrong felt a pop and/or sharp pain.-Position in air is painful

The type of injuries that can occur with jumping

Stress fractures Tendinitis Sprains/Strains Impingement and excessive

compression of joints

Why do these injuries happen?

Poor alignment of foot, knee and hip with push off and landings

Weakness in the muscles of the foot, calf, hip stabilizers and abdominals

Tight heel cords Fatigue, loss of technique due to

inadequate conditioning Decrease Proprioception or knowing

where you are in space.

Goal in jumping is to lessen the force or stress to the body, improve the line, speed, power and height

What do the studies report?

During the preparation phase to provide a prestretch of the extensors will markedly enhance the ability of the muscle to generate force (stretch-shortening cycle) in the take off phase.

Dancers that use a moderate depth of preparatory plie and make a rapid reversal from flexion to extension reap stretch-shortening benefits and enhance jump height and distance. Ryman 1978

Clarkson ,Kennedy Flannagan1984 Pogini 1997

Studies Report

Increase height of jumps with more contribution of the hip with push off. (Use of gluteals) Vanrenterghem et al 2004

Less ground forces when rolling thru foot or toe to heel landings. Kovaks et al 1999

Dufek and Bates 1990

Studies report

There is less ground reaction forces when dancers increase hip and knee flexion (bend) when landing jumps allowing more absorption of the forces thru the hip and knee muscles. Self, Paine 2001

Dufek and Bates 2000/1990 Devita and Skelly 1992 Simpson , Kanter 1997

Break down jumps

Preparation- bend hips, knees and ankle(PLIE) with good control. Do not roll in on ankle or pronate at foot. Knees are lined up over foot and abdominals are engaged to prepare for the jump.

Push off – Press down thru heels for stretch reflex, extend hip, knee and ankle to push up in the air.

Break down jumps

Position in the air – Core engaged- Do not use back extensors to try to gain height. Use Gluteal muscles to lift hips/torso upward

Landing- thru foot, ankle ,knee and hip with slowing down and softening the landing. Decelerating the body using the hip, knee ankle and foot muscles eccentrically.

Soft landings are associated with lower ground reaction forces

Break down of jumps

Keys to jumping well

Flexibility in heel cords Relax jaw/ BREATHE ! Push into the floor with heels during push

off-Don’t stop plie Good bend at knees and hips Control and alignment of foot, knee & hip Use gluts and calves to push- coordination Abdominal control- don’t overuse back Slow down landing with rolling thru feet to

heels –SHOCK ABSORPTION !!

Key Exercises

Heel cord stretch with band Foot intrinsic strength Glut Bridge Plie with band Coupe turn in and turn out Plyometrics Specific training

Thank you!!!