Jumping exercises

At the end of my workouts, after running around the cones as described in my previous posts, I use the same cones for jumping exercises. When jumping or hopping, I keep my upper body including my arms quite still and make the jump come from a springing action originating in the legs. I do this by trying to get the jump from using elastic energy which is when you make your legs store up and then release energy for explosive energy propelling the jump, rather like a coil spring being compressed and then released. My jumping action is based on ballet technique and exercises (and used in most if not all forms of dance) where you roll from the heel to the toes and spring-load the ankles from a plie knee bend to create a strong, controlled, high jump without using the upper torso and arms to help lift-off.    

Cone jumps: I line up 3 cones (the triangular ones) all equidistant from each other and jump over them one after the other in quick succession in a variety of ways:

One: I jump over the cones with both feet without any ankle weights. I like doing this version of the exercise first because it gives me a feel for the height of the cone and the distance I need my body to travel.

Two: I do the above but hop over the cones on one foot then return, hopping on the other foot.

Three: I do the same exercise as in One, but jump (with both feet) backwards over the cones instead, glancing back between jumps to make sure I judge the cones’ location and height correctly.

Four: I do the same exercise but I jump sideways over the cone, both ways.

Five: I do variation One, but now with ankle weights (2.5 lbs each).

I then substitute the cones for a studio aerobic step-up and jump on and off it in various directions:

One: facing the step-up, I jump forwards onto it then forwards off it so the step-up is now behind me before reversing this by jumping backwards onto the step-up and backwards again off it, returning me to where I started. I do this in quick succession with minimal pause in between jumps. I find a mini-jump once I’ve landed on the floor on either side helps my momentum and balance which increases my speed.

Two: I do the same exercise but this time I jump on and off the step-up sideways but still moving across it landing on the other side of it and then back again.

Three: I repeat One and Two but instead I hop on alternate legs (rather than jumping with both feet).

Four: I repeat One to Three with the ankle weights.

The point of these exercises is to strengthen my legs, increase my potential, elastic energy release to help me have explosive energy runs to out-wide balls or short balls as well as over-head volleys and smashes. Also, the knee bend and release up to the ball when serving requires the same compress and release explosive power to create a snap effect on the serve, giving it power and efficiency.

Feel free to comment or ask me questions below about any of these blog posts. Do let me know if you also do these exercises or something similar and discuss whether you find them helpful. 

As they say, don’t try this at home! I don’t want to be responsible for anyone injuring themselves. It’s important to see a qualified physical trainer first before embarking on an exercise regime or being too ambitious on a tennis court. Injuries happen all too easily. So take care and seek professional advice first.