Technique for Jumps

By Sara Willcutt

Jumps are an important part of a dancer’s routine. Before practicing jumps, be sure to always stretch thoroughly.
 
Strengthening your core and your legs is an essential step toward achieving high jumps and leaps.
 
Some good strengthening exercises are sit-ups, lunges, squats, and wall sits. Doing sit-ups on a stability ball is also a great way to challenge your body, but don’t forget to work your back to balance out your strong abs.
 
Important requirements for most jumps:
 

• Flexibility
• Pointed toes
• Lifted chest
• Correct arm placement
• Keep legs straight at height of jump
• Push off using a pleae
• Land with knees bent

 
To practice for toe jumps, do tuck jumps with the same arm prep you would use for your toe jump.
 
Do small jumps in first and a small second. You can do these both turned out and parallel. Make sure you use your whole foot to push off the floor. Use your pleae and push off with your feet. When in the air, make sure that your legs are extended straight, and toes are pointed and engaged. Stretch through your ankle. Your leg should be one long straight line from hip to toe.
 
Prep with strong arms and knees bent. When in the air, keep your back lifted and your arms in a T. Don’t reach for your legs. Make sure you bend when you land to absorb the shock and avoid injuring yourself. Land with your feet together!
 
Toe jump drills for groups:
 

• Dancers make a circle and go around doing toe jumps one after another (you can do standing prep jumps or start in a ball)

 

• Dancers line up in several horizontal lines. The dancers in front jump and then run around to the back of the line. All dancers waiting jog in place. Keep rotating until each dancer has had several chances to jump.