How to Start Jump Training for Bone Density (Even If You Can’t Jump)

Cori Lefkowitz, of “Strong At Every Age” has tips on…

Defying gravity 🎶

Jump training can improve strength, metabolism, body composition, bone density, and functional fitness as we age, so it’s a great thing to be able to do.

In terms of how those benefits come about:

• Bone density: the impact generated by jumping provides a stimulus for bone health that walking with a weighted vest does not replicate. Even small hops and controlled step-downs can help introduce this type of loading.
• Neuromuscular efficiency: explosive movements train your nervous system to recruit muscles efficiently, effectively, and in the correct sequence, improving power, helping you catch yourself to prevent falls and fractures, and supporting your ability to lift heavier weights.
• Metabolic and muscle benefits: power training can help improve muscle mass and body composition and is not inherently catabolic to muscle.

When it comes to safety, jumping is almost never a problem.

However, landing often is, so:

• Understand landing mechanics: as we say, injuries are more likely to occur during landing than takeoff, particularly when your knees collapse inward, you land heavily on your heels, or you lose balance and control.
• Learn to land safely: start by stepping off a low step or box, focusing on foot positioning, bending your knees, and controlling the landing. Holding onto a wall or support can help you develop stability, too, so don’t worry if you need to start that way.
• Progress gradually: build up from stepping down to small jumps, lateral jumps with a pause to regain balance, and eventually box jumps. You can also start with an explosive step-up followed by a controlled step down.

If unsure, just go through that last bullet point there as many times as necessary.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!