SBJ

Standing Board Jump, is not much of a problem for majority of us, when we are younger. But surprising, as we grow older, without realising it, we actually can't jump as far like before! And that's indeed the truth, for it happened to alot of people, around me, including me! So now, i'm here to share some training tips upon SBJ.

Wrong posture

Squats

Correct posture

This exercise is mainly on our thigh muscles, aiding us to jump further. However, it has to be done in the right way, as show in the picture on the LEFT. Our knees has got be bending at a right angle of 90 degrees. After that, push ourself up, as if we are standing up from the chair.

While the picture on the right is incorrect, as bending like that, will give us additional stress on our joints.

This squating exercise can be done without using the gym ball, just that, we have to remind ourself, and be looking out. IF possible, do it in front of the mirror, so that u can see it better. Do 3 sets of 8-12 repetitions, with 1 minute rest in between sets.

Lunges

As shown in the picture on the left, this is a good way of training one's thigh muscles too, while it will be better with some weights, in the hands too. It's just a very basic exercise, unless in the military, whereby one is required to jump, and interchange the legs before landing. Here, it's just a simple movement, of bending and straighting.

Do 3 sets of 16 repetitions, 8 on each leg. Resting 1 minute between each set.

Star Jump

This exercise will boost your overall jumping power, especially at your first leap from the line. It's basically a simple exercise of squatting down, before exploding up into the air, and down again then repeating the same process.

Do 3 sets of 8-12 repetitions, with 1 minute break between each set.

Calf exercise

IN order to excel in SBJ, relying on thigh muscle strength is not enough. One has got to have calf muscles for strength too. That's because before we jump, while building up the momentum, the energy are all concentrated in our calf, while the thigh is mainly the output for the stored energy. So it's important to be training our calfs with this simple exercise.

How to do it: Standing flat with both feets on the ground, then raise our heels, in a tip toe position, make sure u feel the strain in the calf. Hold it there for 5 seconds, before returning to the starting position.

Do 3 sets, 10-12 repetitions each time. Rest for 1 minute in between sets. 

** If u don't feel anything, it's either u are doing wrongly, or it's too easy for u. When that's the case, try to hold some weights in your hands while doing it.