Jump Farther

Since the release of our DF Fitness Challenges we have received many questions from members asking how they can improve their scores on each challenge. This week we take a look at the Long Jump. To perform this challenge you start by standing with your toes behind the line and then jump forward as far as you can. Wherever your closest heel lands is the distance marked. Oh and you have to stick the landing, demonstrating control of the jump.

What does this challenge demonstrate? The Long Jump is a test of explosive strength. This is important  because how quickly you can react and move explosively is directly linked to levels of health. The more explosive you are the healthier you tend to be on average. Also, the faster your body's muscles can contract (ie explode) the leaner your body tends to be as well, and that is what you are after anyhow, right?

So here are a few ways to improve your jump distance.

1. Jump Squats - jump up (explode) as high as you can swinging your arms for momentum, then land soft by squatting back down. To take this to the next level you can hold a medicine ball or dumbbells for added weight.

2. Bunny Hops - all these are are shorter hops jumping forward on the balls of your feet.

3. Box Jumps - place a box of any height in front of you, the higher the box the more challenging, from here sink your hips and jump up onto the top of the box, again stick the landing. Once this is easy with body weight try a higher box.

4. KB Swings - the stronger your hips are the farther you'll be able to jump.

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Functional Exercise Open House - come and experience the Wexford area's first functional training fitness center and see for yourself how we are different! Saturday, June 22nd from 8 a.m. to 11 a.m. Workouts start on the hour. Please call 724-934-2000 to reserve your spot. Only 25 spots per workout and free to attend. Open to members and nonmembers.

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Wounder Warrior Project - help us support our nation's wounded veterans on Independence Day by attending a benefit workout to raise money for the Wounded Warrior Project. Thursday, July 4th Workout starts at 9:15 a.m. Please call 724-934-2000 to reserve your spot. Free to attend, open to members and nonmembers. Donations are encouraged and appreciated. All proceeds benefit the Wounded Warrior Project.