Tutorial #1467

Jump Board Basics

5 min - Tutorial
72 likes
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Description

In this short tutorial, Sarah Bertucelli explains the basics of jumping with regard to foot and knee alignment and also the establishment of a solid foundation in the Pilates fundamentals before you begin using the Jump Board.
What You'll Need: Reformer, Jump Board

About This Video

(Level N/A)
Sep 06, 2010
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Transcript

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So, hi, I'm, I'm Sarah Bertelli and I'm a visiting instructor on plots anytime and one of my favorite things to do is work with the jump board. I think it's super important that you have already laid the foundation of Peloton and understand how to use your abdominals and your legs well before you attempt to jump, especially as a form of cardiovascular exercise, which is one of the biggest bonuses of using the jump board in a Palladio's workout. Um, a couple of things are really important. One is, like I mentioned, you have to have a certain amount of abdominal strength and skill. Understand when you're lying on your back, really you need to be able to have your legs hovering say five or six inches off the floor with relative comfort. I'm not saying it should be easy, but it should be manageable for you to do so. You're not putting any, putting any excess stress on your back while jumping. Another thing that's really important is to make sure that you understand alignment of your feet and knees. You want to make sure that when jumping your feet are aligned with your knees.

Hips can rotate while jumping, but the feet and knees need to be in line making sure that the hips are doing the rotation as to avoid excess torque on the knees. Additionally, you want to make sure that you understand how to roll through the foot really well. So there's a lot of foot and ankle work in the jump board, um, when using the jump board. So rolling through the foot and ankle really well means that there needs to be adequate flexibility through the ankle. Understanding, um, how to weight the heels when you move into the jump, um, is something that needs to be practice before doing it for long periods of time. What did I say? Rolling through the foot. I mean that you need to understand that there's an articulation toe ball, heel bend the knee. That's a a nice way to absorb the shock of the jump.

And then as you press out, you really have to feel that that heel is weighted to then push back off heel ball toe to straight in the knee. So that needs to happen with each and every jump you do in order to make sure that the legs, feet, ankles, hips, everything are working. Um, and unison as a team, if you will. An a really important point when choosing to jump is to make sure that you understand how your jump board works. Um, there's lots of different ways to put the jump boards on depending on what piece of equipment you have, which make and model. Um, and, and so make sure that you truly understand how to put the jump board on correctly and understand how to use it safely before you attempt to jump at all. As long as you pay attention to all of the safety factors when jumping, it can be a fun, great way to ramp up your Palladio's workout and provide a little bit of cardiovascular benefit as well. So thanks for playing.

Comments

2 people like this.
Sarah, I watched this to remind me of the basics of Jump Board before I retook your Jump Board Class, refreshers are a "Good thing" Thank you!
1 person likes this.
Super helpful thanks for including this. I SOOOO appreciate Sarah's ability to create safe and effective workout situations for her students (and teachers creating workouts for their students!)

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