Post by silhouettedsun on Jan 15, 2005 16:36:14 GMT
Hey all. This might be quite a long post, but please take the time 2 read it, as it took me longer to write it .
I was wondering if everyone who saw jump London and jump Britain, and thought, 'what a cool idea, lets jump around stuff' had really thought about what they're buying into.
What I mean is, are you seriously athletically motivated to do this sport, or are you just looking for a quick kick? PK requires a hell of a lot of training and dedication just to the more basic aspects, a tonne of your personal time for weight and anaerobic training, and a discipline of mind that doesn't come overnight.
For instance, how many people are prepared to warm up and down properly at the MK gig? Have you thought about footwear, knee support and how to improve your vertical jump, balance and upper body strength?
The another site site (team of Sebastian Foucan and David Belle) offers pretty massive guides on training, warming up and down and coping with injuries. I'll just post the warming up and down guides here, so that everyone knows what to expect if someone says, "Right, joint rotations and then a 5 minute run!" ;D
------------------------------------------------------------------------
PK Warm-up
1.) Joint rotations
The general warm-up should begin with joint-rotations. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. The following joints should be included in this part of the warm up:
- Fingers and Knuckles
- Wrists
- Elbows
- Shoulders
- Neck
- Trunk
- Hips
- Knees
- Ankles
2.) Aerobic activity
After completing the joint rotations, you should engage in a few minutes of aerobic activity such as jogging, jumping rope, or another similar activity. The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.
3.) Static stretching
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in brief static stretching. Try to stretch all muscles for about 10 sec., but the following are the most important for PK:
- Back
- Trunk
- Wrists
- Triceps
- Chest
- Buttocks
- Groin
- Quadriceps
- Calves
- Shins
- Hamstrings
4.) Dynamic stretching
Once you have performed your static stretches, you should engage in some light dynamic stretching such as:
- High Knees - 15 yds.
- Butt Kicks - 15 yds.
- Kareoke - 15 yds.
- Lunges - 10 yds.
- Power Skips - 10 yds.
- Front to back and Side-to-Side Leg and Arm Swings - (10 "there and backs" per appendage per exercise)
Generally one "there and back" for exercises such as the high knees will be enough, but you should do as many sets as it takes to reach your maximum range of motion in any given direction. However, be careful not to work your muscles to the point of fatigue.
5.) Sport Specific Activity
The last phase of a warm up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Useful movements to perform for PK may include a few sets of a few reps of:
- PK rolls
- Broad Jumps
- Jogging Long Jumps
- Vertical Jumps
- Basic Vaults
Recap:
1. Joint rotations.
2. A few minutes of aerobic activity.
3. Brief static stretching.
4. Dynamic stretching.
5. PK specific movements.
Performing this warm up should take no more than 10-20 min. and is definitely worth the time so that you don't get an injury that could have been easily prevented.
------------------------------------------------------------------------
PK Warm-down
1.) Brief Aerobic Activity:
Immediately after the main physical activity has been finished, it is a good idea to engage in brief aerobic activity. A few minutes of slow jogging will suffice.
2.) Sport-Specific Activity:
Ideally, brief aerobic activity should be followed by about 5-10 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up:
- PK rolls
- Broad Jumps
- Jogging Long Jumps
- Vertical Jumps
- Basic Vaults
3.) Dynamic Stretching:
Sport-specific activity should be followed by light dynamic stretching. Examples of light dynamic stretches include:
- High Knees - 15 yds.
- Butt Kicks - 15 yds.
- Kareoke - 15 yds.
- Lunges - 10 yds.
- Power Skips - 10 yds.
- Front to back and Side-to-Side Leg and Arm Swings - (10 "there and backs" per appendage per exercise)
4.) Static Stretching:
Static and dynamic stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better. Be sure to stretch all the muscles in the body, with emphasis on the main muscles worked in the physical activity. Try to stretch all muscles but focus on the most important ones for PK such as:
- Back
- Trunk
- Wrists
- Triceps
- Chest
- Buttocks
- Groin
- Quadriceps
- Calves
- Shins
- Hamstrings
Cool Down Review:
1. Brief Aerobic Activity
2. Sport-specific activity
3. Dynamic stretching
4. Static stretching
Remember: Light cool down exercise immediately following maximal exertion is a better way of clearing lactic acid from the blood than complete rest. If you're still sore the next day, a light warm up or cool down is a good way to reduce muscle tightness and soreness even when not performed immediately after a workout.
------------------------------------------------------------------------
So, basically 40 minutes total (20 b4 and 20 after) of a jam should be used for everyone to do his or her own thing warming up and down. Then there's about a 5 minute period where anyone gets to apply knee protection, or pray to the PK Gods that they won't take any gnarly slams
Don't forget training as well. It looks as though the another site team do a tonne of weights and different exercises to get to where they are now. Training doesn't even stop in the winter, with sessions in car parks, or exercise at home.
I just thought everyone should know that while PK sets you free, it doesn't come without effort and time
I was wondering if everyone who saw jump London and jump Britain, and thought, 'what a cool idea, lets jump around stuff' had really thought about what they're buying into.
What I mean is, are you seriously athletically motivated to do this sport, or are you just looking for a quick kick? PK requires a hell of a lot of training and dedication just to the more basic aspects, a tonne of your personal time for weight and anaerobic training, and a discipline of mind that doesn't come overnight.
For instance, how many people are prepared to warm up and down properly at the MK gig? Have you thought about footwear, knee support and how to improve your vertical jump, balance and upper body strength?
The another site site (team of Sebastian Foucan and David Belle) offers pretty massive guides on training, warming up and down and coping with injuries. I'll just post the warming up and down guides here, so that everyone knows what to expect if someone says, "Right, joint rotations and then a 5 minute run!" ;D
------------------------------------------------------------------------
PK Warm-up
1.) Joint rotations
The general warm-up should begin with joint-rotations. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. The following joints should be included in this part of the warm up:
- Fingers and Knuckles
- Wrists
- Elbows
- Shoulders
- Neck
- Trunk
- Hips
- Knees
- Ankles
2.) Aerobic activity
After completing the joint rotations, you should engage in a few minutes of aerobic activity such as jogging, jumping rope, or another similar activity. The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.
3.) Static stretching
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in brief static stretching. Try to stretch all muscles for about 10 sec., but the following are the most important for PK:
- Back
- Trunk
- Wrists
- Triceps
- Chest
- Buttocks
- Groin
- Quadriceps
- Calves
- Shins
- Hamstrings
4.) Dynamic stretching
Once you have performed your static stretches, you should engage in some light dynamic stretching such as:
- High Knees - 15 yds.
- Butt Kicks - 15 yds.
- Kareoke - 15 yds.
- Lunges - 10 yds.
- Power Skips - 10 yds.
- Front to back and Side-to-Side Leg and Arm Swings - (10 "there and backs" per appendage per exercise)
Generally one "there and back" for exercises such as the high knees will be enough, but you should do as many sets as it takes to reach your maximum range of motion in any given direction. However, be careful not to work your muscles to the point of fatigue.
5.) Sport Specific Activity
The last phase of a warm up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Useful movements to perform for PK may include a few sets of a few reps of:
- PK rolls
- Broad Jumps
- Jogging Long Jumps
- Vertical Jumps
- Basic Vaults
Recap:
1. Joint rotations.
2. A few minutes of aerobic activity.
3. Brief static stretching.
4. Dynamic stretching.
5. PK specific movements.
Performing this warm up should take no more than 10-20 min. and is definitely worth the time so that you don't get an injury that could have been easily prevented.
------------------------------------------------------------------------
PK Warm-down
1.) Brief Aerobic Activity:
Immediately after the main physical activity has been finished, it is a good idea to engage in brief aerobic activity. A few minutes of slow jogging will suffice.
2.) Sport-Specific Activity:
Ideally, brief aerobic activity should be followed by about 5-10 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up:
- PK rolls
- Broad Jumps
- Jogging Long Jumps
- Vertical Jumps
- Basic Vaults
3.) Dynamic Stretching:
Sport-specific activity should be followed by light dynamic stretching. Examples of light dynamic stretches include:
- High Knees - 15 yds.
- Butt Kicks - 15 yds.
- Kareoke - 15 yds.
- Lunges - 10 yds.
- Power Skips - 10 yds.
- Front to back and Side-to-Side Leg and Arm Swings - (10 "there and backs" per appendage per exercise)
4.) Static Stretching:
Static and dynamic stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better. Be sure to stretch all the muscles in the body, with emphasis on the main muscles worked in the physical activity. Try to stretch all muscles but focus on the most important ones for PK such as:
- Back
- Trunk
- Wrists
- Triceps
- Chest
- Buttocks
- Groin
- Quadriceps
- Calves
- Shins
- Hamstrings
Cool Down Review:
1. Brief Aerobic Activity
2. Sport-specific activity
3. Dynamic stretching
4. Static stretching
Remember: Light cool down exercise immediately following maximal exertion is a better way of clearing lactic acid from the blood than complete rest. If you're still sore the next day, a light warm up or cool down is a good way to reduce muscle tightness and soreness even when not performed immediately after a workout.
------------------------------------------------------------------------
So, basically 40 minutes total (20 b4 and 20 after) of a jam should be used for everyone to do his or her own thing warming up and down. Then there's about a 5 minute period where anyone gets to apply knee protection, or pray to the PK Gods that they won't take any gnarly slams
Don't forget training as well. It looks as though the another site team do a tonne of weights and different exercises to get to where they are now. Training doesn't even stop in the winter, with sessions in car parks, or exercise at home.
I just thought everyone should know that while PK sets you free, it doesn't come without effort and time