In this exercise the child does big jumps, taking off from and landing on, a big cushion. The cushion helps to absorb some of the impact of landing from a big jump and gets the child accustomed to the sensations muscle effort that happen when landing from a jump.
Doing 10 repetitions helps to increase muscle endurance and mental stamina for exercises that require effort.
Jumping far also encourages the child to bend the knees in preparation for the jump (called the countermove) , to swing the arms to increase momentum and the control the landing phase to maintain balance.
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Setting upPosition the two cushions about 40-50 cm apart on non-slip mats. You can use ordinary pillows, cushions from the sofa or two foam blocks. Exercise instructions
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 Jump across the gap onto the other cushion landing on both feet at the same time. Try to land upright and do not put the hands down on the cushion. |
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Repetitions/set 5-10 Sets/training session: 2 with a 20s break between sets. Make the exercise more difficult: Increase distance between cushions and increase reps from 5 to 10. |
A training program for children who complain of leg pain.Weeks 1-2 Small distance, increase repetitions
Weeks 3-4 Increase the distance
Very importantEncourage your child to complete 10 reps over each new distance. This will build stamina and tolerance of the sensations of effort. Also encourage your child to recognize the sensations that arise when muscle work hard - ie the sensations of effort. Children need to recognize the difference between pain that arises from injury and discomfort that happens when muscles are tired and working hard. |
Why cautious children avoid jumpingCautious children sometimes avoid jumping because they do not like the strong sensations in the knees that are associated with landing from a jump. One child did not want to jump because it felt like his bones were breaking! To overcome you may need to chat to your child about how muscles feel when they are working very hard. |
 Sometime a child insists on landing on the knees rather than on the feet, especially as they start to tire and the sensations of effort become stronger. If this happens give the child a break and reduce the distance between the mats. |
Stand on one cushion facing the other cushion
Turn around and jump back again. Please note: The content on this article is provided for general information purposes only and does not constitute professional advice.
If your child has a medical condition that affects their fitness and ability to do strenuous physical activity, please consult your child's health care professional before starting an exercise program, especially one that includes strenuous activity.
Disclaimer: All liability is excluded to the fullest extent permitted by law in respect of any loss or damage whether direct, indirect or consequential that arises in connection with the use of or reliance upon any content forming part of this article.
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