Level: Intermediate, Advanced
Roller jumps are a great addition to any exercise regime as they add a burst of cardio and help build plyometric strength. Plyometrics refers to jump training; each time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles boosts your muscle power, strength, balance, and agility. You can either do a workout based around plyometrics, or add a few plyo moves to your usual routine.
Roller jumps is also great as an impact exercise to promote bone and cartilage health. We know bones respond well to weight-bearing stimulus. See osteoporosis.The good news is that you can even do a low impact version ( see low impact roller jumps) and then progress as you are able. The following video shows a high impact roller jump.
- place your roller on the floor/ground. Ensure you are on a stable, non slip surface, with plenty of space around you and preferably with sneakers on.
- stand beside your roller, side on, about half way along its length,
- feet about hip width apart
- bend your knees and hips and jump sideways over the roller, landing with knees and hips slightly bent.
- bend knees and hips and jump back.
- repeat x 20-30
- try to land evenly, with feet flat, knees soft.
- if you accidentally touch your roller, stop, make sure it has stopped moving before you start jumping again.
- use your arms for momentum, to increase your roller jump height and for balance.
Make it Harder:
- turn to face your roller and jump forwards over it, then jump backwards,
- try not to pause after each jump, making your jumping continuous.