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HIpk welcomes you to our monthly jams. The jams are held twice a month in different spots around town decided by the community . The information will be posted on the front page and can also be found and discussed HERE
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Thursday, 29 October 2009 |
Here are a couple guidelines that will help you prevent injuries:
Examples of how I learned this the hard way.
1. Warm up
Make sure your arms, legs and core are warm before you start doing any explosive moves. It helps to start out with an easy jog, some push-ups, pull-ups. Go for muscle warmth, a light sweat, but not fatigue.
- Tried wall climb - not warmed up - strained quad - lost 1.5 weeks training.
2. Check your surfaces
Since you're only training, choose where you go. Water, plants, loose bricks or rocks can mess up your move, and seriously hurt you.
- Thin layer of water on stainless steel table - hands slipped as I vaulted it - landed on back on concrete floor. Wind knocked out for a few minutes.
- Cat leap onto railing - the section I tested was secure. This section the pin holding the railing had sheared. The rail came off in my hands. Landed on feet, but slight shoulder strain.
- Precision to concrete curb. Foot landed on a small but juicy leaf. Fell on my butt/ back rolled/ was ok, but got yelled at.
3. Get the landing and roll down
You land after every vault. Practice picking 2 spots and landing on them. Practice picking 2 spots, and landing 3 inches outside them. The roll helps you limit impact and keep moving forward.
- Practising 6' jumps onto safety mats. R foot landed in crack between mats. Twisted ankle. Lost 1 month training time, all the progress I'd made in 3 months of goofing around, and had to start from zero. It took me two months to get back to where I'd been.
4. Limit your big drops
If you can jump up onto it, you can probably jump off it safely. If you use your arms getting up, use them to help you get down.
5. Condition
Build up your muscles. Train your body to go where you want it to go, do what you want it to do. Train your mind to overcome small obstacles now. Slowly go from a 3' obstacle, to a 4' obstacle, to a 5' obstacle. If you make a mistake at low levels, you may get injured. If you make a mistake 30' or 60' up, you could be crippled for life.
6. Listen to your body
You're human, not a machine. If your body's complaining, listen to it. Ease up a little. Try a different exercise, that uses different muscles. Rest. Get some water. Try again later.
7. Be extra careful when you're injured
Even if you're just getting tired, your body will try to compensate. That will change your abilities. You need to adjust for it.
- Sore elbow. Trying a reverse vault. Didn't get full rotation. Landed bad. Twisted ankle. Lost a couple days.
Landings tip #1
Obviously, always make sure you land on the ball of your foot, never on you heels.
Do a few knees to the chest landing smooth on the ball on your feet, or just walk on the ball of your foot for a few minutes, this will awaken the front and the back of your calf. As you use the calf to take off the ground and tibialis anterior to absorb the impact of the landing. If you are jumping on to a angled surface remember this will completely change the intensity of the way the muscle is going to have to react to your weight.
- Did tic tac over a rail and down about 6', the ground had about a 30 degree angle going down, which made the distance between the ball on my foot and my heel shorter at the time of the landing so my heel impacted pretty hard. This was about 3 weeks ago still healing. Keeps me from performing at a 100% for a couple weeks.
Landing tip #2
Always bend your knees when you land, even if you are jumping from 3 feet. Bend you knees to absorb as much of the impact as possible.
I Have never had a problem doing this, but I see it a lot. You might not feel it now, but down the road you will feel it.
Rolls
learn how to roll both sides from every standing, jumping or docking position you can ever imagine. Not just for your jumps. But for any unplanned fall. I owe my teeth, elbows, wrist and shoulders to the rolls. I did Ninjutsu for years and since you were bring thrown A LOT this was our breed and water so it is very natural now. But in several occasion I have had to roll from the weirdest positions.
-Once I was trying to tic tac/clear a rail, and the tip of my shoe caught the rail, I went full speed head first down to the ground. This is how you get broken wrists or smashed faces. Most people try to stop it with their arms or just dont do anything. (I can do a video tutorial on several types of rolls if requested)
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