Jumping is a simple and cost-effective way to achieve fitness. For kids, jumping is not only for exercise but also for recreation. There are no limitations to the time or place kids can jump.
In recent times, childhood obesity is on the increase because most kids spend lots of their time on sedentary activities like watching TV and playing video games. However, it is recommended that kids spend up to 60 minutes daily on physical activities.
It might be difficult for parents to help their children meet up this requirement without jumping exercises for kids. Whether on the floor or kids trampoline, jumping enables children to enjoy exercise and keep fit.
Parents can help their children stay active by engaging them with jumping exercises that will keep the children entertained. We have prepared a list of the best jumping exercises that are kids’ favourite.
Mark a line on the floor as your take-off line. Let your child jump without stepping on the line and measure the distance between the take-off line and where your child lands. You can increase the difficulty of the jump by adding running to the jump. Encourage your child to use his arms to push himself forwards. He should jump and land with both feet.
This jumping exercise helps kids develop social skills along with muscle strength.
It involves jumping or skipping over a jump rope. When done by a group of kids, two kids can hold each end of the rope and swing while the third person jumps over the rope.
You can make this more challenging for your kids by helping them attempt jumping on one leg.
This game provides an easy and exciting way for children to learn identity colours and shapes and develop their gross motor skills at the same time. It can be played alone or with a group of kids. Draw a hopscotch game with chalk or food colouring on the floor. Kids play by jumping through the shapes drawn or painted on the floor.
This jumping exercise imitates the leap of a frog. It begins with the child in a deep squat position with legs slightly apart. The hands should touch the floor. Leap as high as possible. The hips, knees, and ankles should be engaged in the jump. Land softly on your feet and repeat as many times as possible. Don’t put too much weight on your toes to avoid losing balance.
This jumping exercise can be performed by two or more children. It requires a child bending on the floor on all fours with another child leaping over him like a frog. If the participants are more than two, then the others crouch and form a line. The leaping continues until the first child reaches the end of the line.
It’s hard to talk about jumping exercises for kids without mentioning this classic exercise. Though jumping jacks can be performed anywhere, it is more effective for strengthening children s bones and muscles and a lot more fun when it is done on a kids trampoline
Let your child spread his arms with and legs wide while up in the air and then bring them straight back down when he lands. The child can try to jump higher with each movement.
Encourage your child to keep breathing steadily during the exercise. Where you have more than a kid performing this exercise you ensure there is enough space to extend their hands without bumping into one another.
This is another jumping exercise that kids enjoy doing on a 14ft trampoline. The child is required to tuck his knees at the peak of his jump on the trampoline.
Let your kid stand at the midpoint of the trampoline, bend his knees and gently push up with his toes. While in the air, he should bring his knees to his chest and put his arms around his legs. .the legs and arms should be straight down on landing. Encourage him to land as gently as possible.
Tuck jump builds strength and endurance in children and supports their lower body.
This exercise requires jumping unassisted over a horizontal obstacle without knocking it over. You can use a rope or stick as the obstacle. Challenge your child by increasing the height of the obstacle after clearing a jump.
Padding the floor with soft materials will cushion the child’s fall and prevent injuries
This exercise is similar to running on the spot. But when done on a trampoline-like the 8ft trampoline, kids can add jumping to the routine. It makes the exercise a very effective cardio workout and rebound exercise.
Start by Jogging in place on the trampoline. Lift your knees high as close to your chest as you comfortably can. You can add punches to include the upper body muscles in the exercise. Tighten your fists and bring them close to your chin. Punch with your left fist while lifting your right knee. Do the same with your right fist and left knee.
This is exercise helps to increase power in children. To do squat Jumps, start by standing tall. Crouch and then jump as high as possible. Repeat the exercise by going back to the squat position. A variety of squat Jumps involves doing jumping jacks with it.
Performing squat Jumps on a mini trampoline for kids reduces the jolt of landing from the jump. This is due to the trampoline absorbing most of the shock.
Jumping is good for kids
There are many benefits kids derive from engaging in exercise that require jumping. Some of these are listed below:
- Relieves stress: jumping helps to suppress the stress hormones and stimulates the release of endorphins which helps children to feel happy. The feeling of happiness enhances their ability to learn
- Better balance and coordination: when children jump up and down (e.g., on a rectangle trampoline), their center of gravity keeps shifting. Their body’s response to this shift gives them better coordination and balance. Jumping connects the mind and body and enable kids to understand how their body works better
- Safe outdoor fun: jumping is a safe way to expose kids to fresh air, sunlight, and more vitamin D. It is an effective alternative to inactive play in front of the television.
- Better self-esteem: learning new skills helps kids to have confidence in their abilities.
- Boosts cardiovascular system: jumping elevates the heart rate and improves the quality of their cardiovascular system.
- Stronger lymphatic system: exercise stimulate the lymphatic system which is responsible for removing toxins from the body and helping to fight infections and diseases. When kids jump their immune system works well.
- Weight control: jumping helps kids burn calories and combat childhood obesity.
- Stronger muscles and bones. : when kids jump, they work their muscles and bones making them stronger
Before you engage your kid in jumping exercise, ensure that he wears proper attire. It is advisable to wear breathable clothing.
It is not advisable to exercise immediately after a meal as it can cause indigestion. Wait a few hours after eating to start your exercise.
It is recommended that kids spend 60 minutes daily on exercise. Spreading the duration of exercise into smaller sessions throughout the day protects the children from being over-exerted.
How to Get the Perfect Jump
We can jump successfully because some muscles in our body make it possible. The muscles engaged in jumping are:
- Gluteus muscles: these are the large muscles of the buttocks and they are responsible for hip extensions when jumping
- Quadriceps: muscles at the front and side of thigh responsible for knee extension
- Hamstrings: long muscles at the back of the thigh between the hip and the knee. They are responsible for hip extension and absorb the shock of landing from a jump.
- Calf muscles: muscles at the lower part of the legs for ankle extension
- Abdominal and core muscles: these are responsible for keeping the torso stable
You can get the perfect jump in three basic steps
- Stand erect. Without moving your feet drive your knees outward to put tension on your hips
- Quickly bend your hips and knees in a half squat position with your hips behind your knees. Throw your arms behind you to gather momentum.
- Fling your arms forward and jump as high as you can. Reach up with one of your arms to increase your height. Land gently with your knees slightly bent.
Jumping exercises to allow kids to be physically active and play at the same time. It also prepares them for other complex motor skills they need later in life.