If you haven\u2019t jumped since you were in the school playground or you\u2019ve been cautiously avoiding it, maybe it\u2019s time to reconsider.<\/p>\n
\u201cThe first thing that goes as we age is actually power, not strength. You lose that ability to jump,\u201d says personal trainer Angie Wilkinson, aka the Strength Queen.<\/a><\/p>\n <\/p>\n Jump training is also an effective way to look after your bones, because it can stimulate bone-building and improve density.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cOur bone density is highest at about 30 and then after that it\u2019s declining. It [the decline] tends to accelerate in menopause<\/a> because of the lack of oestrogen.\u201d<\/p>\n One of Wilkinson\u2019s favorite exercises for introducing impact is the pogo jump<\/a> (or pogo hop), where you perform rapid bounces as if you\u2019re on a pogo stick.<\/p>\n You may like<\/p>\n Unlike a conventional jump where you might focus on cushioning your landing, Wilkinson explains that the impact created in a pogo jump is intentional.<\/p>\n But you don\u2019t need to launch straight into pogo jumps, especially if you haven\u2019t jumped in a while or find jumping too strenuous on your pelvic floor.<\/p>\n You can work up to it with this five-level, beginner-friendly progression plan.<\/p>\n The movesSeated foot tapsMarchingSteppingSmall hopsPogo jumps1. Seated foot taps<\/p>\n Sets: 2-3 Time: 30-45sec<\/p>\n Sit on the edge of a sturdy chair or stool with your feet flat on the floor, hip-width apart.Raise both heels and tap the balls of your feet rapidly on the floor.Build up to a fast and light double tap.Keep your core engaged and chest upright\u2014avoid hunching forward.<\/p>\n Form tips: Build a steady, comfortable rhythm rather than rushing\u2014this is about getting your feet and lower legs used to quick, repeated movement. Breathe naturally and steadily throughout.<\/p>\n What to read next<\/p>\n When to progress: If you can keep a steady rhythm for 45 seconds without your legs fatiguing or your form breaking down, you’re ready to move on to marching.<\/p>\n 2. Marching <\/p>\n Sets: 2-3 Time: 30-45sec<\/p>\n Stand with your feet hip-width apart, holding the back of a sturdy surface lightly for balance if needed.Raise one knee toward hip height, then lower it and repeat on the other side.Build up to a steady marching rhythm.Keep your chest lifted and avoid leaning back as you raise each knee.<\/p>\n Form tips: Let your arms move naturally as if you are walking briskly. Keep your breathing steady and rhythmic.<\/p>\n When to progress: When you can march at a good pace with control and without holding onto anything for balance, you’re ready for stepping.<\/p>\n 3. Stepping<\/p>\n Sets: 2-3 Time: 30-45sec each side<\/p>\n Stand in front of a sturdy step or low platform.Place one foot onto the step.Step up, pressing through your heel.Bring the other foot onto the step.Step back down one foot at a time.Alternate your leading foot each time, keeping your movements slow and intentional.<\/p>\n Form tips: Exhale as you step up, inhale as you step down\u2014avoid holding your breath.<\/p>\n When to progress: Once stepping up and down feels controlled, with no wobbling or needing to hold on to anything for balance, you’re ready for small hops.<\/p>\n 4. Small hops<\/p>\n Sets: 2-3 Time: 30-45sec Rest: 30sec<\/p>\n Stand on your right foot, with your left knee bent and left foot elevated.Hop onto your left foot, lifting your right foot and bringing your right knee up.Alternate feet and repeat.<\/p>\n Form tips: Avoid over-cushioning your landing\u2014feeling the impact travel through your foot and leg stimulates your bones, whereas a soft landing absorbs the force away. Keep your breathing continuous, exhaling every few jumps. Rest as needed between small sets, this is about quality, not speed.<\/p>\n When to progress: When your hops feel light, your landing is controlled and you can maintain your form without any pain or discomfort, you’re ready to try pogo jumps. Pogo jumps are a natural progression if you can do all four stages comfortably and with good control.<\/p>\n