Do you want to learn heel click jump? This exercise is one great plyometric move you can use in many situations. You can use it in a dance, play or add it to your workouts.
Also, you can have fun with your friends by seeing who is better than the other. What about a feeling-good move?
Whichever reason why you want to learn this move, you should know how to do it right. A heel click jump may seem complicated at first, but once you master the technique, it becomes easier and more fun.
The heel click jump is also known as a leprechaun, or the bell kick. It helps strengthen your feet and ankles. It also enhances your body coordination, hence increasing balance.
HOW TO DO HEEL CLICK JUMP PROPERLY
- While standing, cross the left leg over the right leg and bend your knees
- Jump with your left leg and kick your right leg to the right side with your knee bent. When you push off the ground with your left leg, the bottom of your left leg meets the bottom of the right leg, hence clicking the heels. This move forms a bell shape.
- Bring your left leg down first.
- Repeat the same on the left side. Aim for 5-10 reps on each side.
- It’s good to note that the higher you jump, the easier it becomes to achieve a perfect clicking of the heels.
WHAT MUSCLE DOES HEEL CLICK JUMP WORK?
A heel click jump works your lower body, activating the calves, hip flexors, quadriceps, hamstrings, and glutes.
HEEL CLICK JUMP BENEFITS
There are many benefits associated with the heel click jump. Here are some:
HELP DEVELOP STRONGER FEET AND ANKLES
Most of the time, we forget to exercise our feet and ankles. But there is a constant need to exercise them to gain strength, flexibility, and mobility. The click jump helps strengthen your feet and ankle, hence reducing pain, soreness and preventing injuries.
IMPROVES BODY BALANCE AND COORDINATION
The heel click jump requires you to jump. Any jumping involves balance and coordination of body parts to have a perfect jump. This exercise is one of the best to achieve these two things, as it requires more balance than a regular jump.
Improved balance and coordination enhance stability, crucial to your day-to-day activities. It also helps improve your athletic performance.
IT HELPS IN DEVELOPING STRONG CORE MUSCLES
Jumping is an excellent functional exercise that helps build core strength. It also helps burn fat, hence increasing your power to jump higher. This is because you’ll need to constantly engage the core while landing from the jump.
A strong core helps improve balance, increase power and speed, and most importantly helps maintain good form during endurance activities such as sports.
IT’S A GREAT CARDIO WORKOUT
Generally, jumping is an excellent exercise for cardio health. Since your legs work hard during each jump and activate many muscles while they’re up in the air, they increase blood flow.
Also, this exercise helps your heart beat faster when doing the heel click jump workout in a row. By this, your heart muscles become strong, enabling your cardiovascular system to function effectively and efficiently.
IMPROVES PHYSICAL AND MENTAL FITNESS
This workout helps improve your physical fitness and mental health since you’ll feel better and more energetic after making this move.
This workout also helps increase your body’s dopamine levels (happy hormone). This is because this exercise is fun and you’ll enjoy it.
This exercise is not hard or rough compared to other workouts. The release of dopamine helps boost your mood and increase your mind functionality.
STRENGTHENS LEGS AND GLUTE
Any jump helps strengthen your legs. Because the heel click jump involves jumping, your hamstring, quads, and calves are activated, leading to strong leg muscles.
Also, this exercise works on your butt, resulting in proper pelvic alignment and propulsion when walking and running.
Additional, strong glutes support your lower back during heavy lifting and help prevent pain and injury to your knees and lower back.
ALTERNATIVE TO HEEL CLICK JUMP
The heel click jump can sometimes be challenging for some people. If you encounter a challenge with this workout, you might consider the following alternatives.
Tuck Jump is a plyometric exercise that enhances power production in the lower body, especially for athletes and weightlifters. It targets the hamstrings, glutes, and quads.
- Start in a standing position with your feet hip-width apart.
- Bend your knees slightly and stretch your arms out at shoulder length. Bend your elbows and ensure you open them wide with palms facing down.
- Jump straight and let your knees touch the palms of your hands. Ensure your back is straight.
- Land with your knees bent.
- Repeat as desired.
JUMP SQUAT HEEL CLICK
This exercise is similar to the heel click jump. But instead of clicking your heels on either side of your body to form a bell shape, you jump straight and click your heels.
Jump squat heel click targets your lower body by activating your inner thighs. It also works your core, glutes, and quads.
- Stand straight with your feet slightly wider than your hips.
- Bend your knees; keep weight on your heel, and then squat.
- Jump as high as you can and bring your feet together.
- Land softly into a squat.
- Repeat depending on your fitness level.
This is a simple leg-strengthening exercise that focuses on your lower body. It activates the hamstring, quads, glutes, calves, and transverse abdominis. It’s also a functional strength training exercise that prepares you for your daily activities.
- With your legs hip-width apart, brace your core and keep your back straight.
- Step forward with one leg (a bigger step than your normal walking stride).
- Bend both knees until the back leg is about to touch the floor. Push yourself up and back to the starting position. Repeat this with your other leg.
HEEL CLICK JUMP MISTAKES TO AVOID
Not warming up before any exercise can lead to an overworked cardiovascular system. In addition, the stress can lead to a condition referred to as atrial fibrillation if you continue to overwork your heart.
Also, doing the exercise with cold muscles can lead to pain or injuries on the muscles.
NOT TURNING OUT YOUR KNEE
Ensure that you turn the knees away from each other before the jump. Check where your knees face if you want to have a perfect bell shape and click the heels correctly.
NOT LIFTING YOUR LEG HIGH ENOUGH
To activate the muscles exercised by the heel click exercise, you need to master every move involved. For example, not lifting your leg high enough can result in a small jump, insufficient for clicking the heel.