Jump like an assassin
Everything, or almost everything, playing Assasins creed, or, as he called the people who received a 5 on the English lessons at school, «Seuss cried». And many people after playing this game I wanted not only to go to Italy, but also to learn the same dizzying jumps, which were performed by the main characters of the game. Many even wanted to learn to kill, but we are unable to teach it. We have a good magazine. But to show a few exercises to develop your jumping ability, no problem.
1. Step 1: warm-up
So, to begin, naturally, with a warm-up. As when jumping a big load falls on your feet, you need very high quality exercise to prepare your joints and ligaments to stress. Warm-up can be arbitrary, special attention should be paid to warm up the ankles. Otherwise, side effect of driven exercise can be a pain because of the microtrauma of the joints and ligaments.
Do it right, otherwise you’ll get unpleasant effects such as muscle pain, apathy. Therefore, before each exercise should be treated very seriously and carefully.
Jumping on the spot in a group (trying to jump higher, pull knees to chest) – 20 to 25 times.
Jump up from a full squat 20-25 times.
Attacks on the right and left leg 15-20 times each. After every push back to the starting position.
Squats on the toes to a position where thigh becomes parallel to the floor, hands behind head, 35-40 times. Not so fast, squats are performed very slowly.
2. Stage 2: preparatory
Three exercises in one approach, do it quickly in a row without stopping to rest. Relax you will be when the jump to learn.
Jumping on the spot with a full squat in a group – 12-15 times.
Jumping up from a full squat without groups – 12-15 times.
Squat on the full foot, hands behind head, back straight – 15-20 times.
3. Step 3: practicing basic movements
A straight jump.
Jumping forward with a capture group (knees trying to pull up as close as possible to the chest), that is, move forward by jumping.
Jumps should be performed on a small distance, try to jump as high as possible, imagining that jump over an obstacle with a height of 50-80 cm.
All jumps are performed on the toes. This is required because it allows you to land properly and to take the next leap by the force of the calf muscles.
The jump is executed a dramatic swoop hands up, it allows you to put yourself higher at the initial stage of the jump. Then, once up in the air, knees pulled to his chest, and follows a sharp move those arms through the sides down. After that, legs straight – toes to reach the ground. Immediately after landing, repeat.
Jumps must be executed continuously in succession without a pause. Ezio did not rest!
Exercise similar to the previous technique of the jump is the same, but runs forward and diagonally out to the side. When executing the jump you need to pay attention to the group as and when jumping to the side, pull your knees to your chest is harder than when a direct jump. During the exercise, imagine that you jump over an obstacle, located parallel to the forward movement. Again: you need to pull your knees to your chest, not your heels to the buttocks.
In addition, this exercise develops the distance of the jump, it helps to time continuous movement when jumping for accuracy. In the same way as in previous exercises, the long jump run in the tempo, without pauses, in a row.
The long jump.
As follows: first, a bit squat and lean forward, then make a sharp swing arms forward and up, helping to carry the body when you push, push with their feet, are grouped slightly, stretch the legs forward, stretch the hands, helping to keep the balance, perform a roll on the feet (heel to toe) and took his hands back, ready to perform the next jump. All like in gym class, only more intense. Don’t try to jump higher, this is not the Olympics. Try to do more times in a row. And don’t try to jump 3-5 meters. Especially if you’re of small stature.
Jump with 180°.
Motion in a straight line. When jumping, the same as in the first exercise, try to jump as high as possible, pretending to jump an obstacle, bringing your knees to your chest and back face opposite to the initial position side. Alternately turn through right and through left side. And remember: this assassin is landing on the forefoot.
When performing this exercise, attention should be paid to maintaining balance upon landing for immediate execution of the next hop (what kind of assassin who enters?), as well as the direction of motion, because at first you will be entered to the side. For the correct execution of exercises required to move strictly in a straight line.
A more complex version of this exercise – a jumping 360°.
Are the same continuously in one direction.
In the beginning, practice this exercise is the jump height and groupings are irrelevant, but over time you should aim to jump as high as possible and to take the group, although to do this when the rotation is not easy.
4. Stage 4: the development of jumping over obstacles.
A straight jump over the obstacle.
This is a more complicated version of the direct jump, since we are already through the barrier. The complexity varies depending on the height and width of the obstacles.
The optimal variant of this exercise is a series of obstacles, arranged with a small interval (90-120 cm) apart. Use them as boxes, tires, stools. Do not just use a wall – wait!
When performing jumps, attention should be paid to the height of the jump and the position of the feet at the highest point. Tray above your knees to your chest and keep your heels together. It is important!
Diagonal jump over the obstacle.
It’s like in p. E. when we were forced to jump over a bench – same thing here. Only as obstacles you can use a stretched rope. Just the height it will be necessary to constantly change, and with a rope is much easier to do.
The jumps are performed on the toes in tempo, continuously, without pauses. Pull your knees to your chest.
Long jump over the obstacle.
A more complex version of this exercise is a high barrier which you have to jump in length. In this case the complexity lies in the height of the obstacle.
Jumping on the accuracy.
This exercise develops the distance of the jump and the coordination of landing on a limited area. For testing in the initial stages are well suited bricks, low curbs, chunks of concrete, or tires from trucks.
You’re better off doing this exercise it on a makeshift spotlights with moving items, which can be set at any distance, and their small height reduces the risk of falls and injuries.
The main point that needs to pay attention to is landing. In this case, the landing is performed in the middle of the sole, where should be the face of obstacles. If not, you can help yourself with hands.
As soon as feet touch the obstacles, we begin to bend the knees, gently quenching the inertia of the jump. This action resembles the action of a bird when she sits on a branch. Fully bend your legs, bring the body forward, balancing with arms stretched over the knees. Due to the squats we extinguish the inertia and lower the center of gravity that makes it easier to keep balance. Catching balance, straighten legs and rise.
This exercise focuses on the development of jump height to overcome high obstacles. Is the same as a straight jump over the obstacle, the only obstacle should be much higher.
The complexity of the implementation depends on the height of the obstacle: the higher, the harder it is to do the exercise in the pace. Ideally the jump should be performed by a push with both feet. But at the initial stage it is best to perform the exercise in motion, hurriedly, to develop enough speed and jump to provide additional inertia.
Technique exercise: after a RAID, do a swipe with his hands up and forward while pushing themselves with their feet upwards, then sharply pull your knees to your chest, while making swing arms through the sides backward and downward to the inertia of the swing to put yourself through the obstacle, then the legs straightened and reach for the floor.
Jump on the obstacle.
Another exercise for developing jump height jumps over obstacles. You know, the higher, the harder. But once you have read up to this point, so no time to step back.
Faster, higher, stronger!