Picture a stage in the Tour de France, where the world’s best riders overcome some of the toughest climbs on Europe’s most majestic peaks. Whenever riders reach a steep switchback or want to power ahead of the pack, they jump out the saddle and into a standing position. Spinning® was born from the road, and over the course of our 25-year history, we have devised movements on the Spinner® bike that replicate the same body positions that professional cyclists use in competition. But, out of the nine movements in the Spinning program, none of them reflect the excitement of real road cycling quite like Jumps.
Introducing Let’s Jump, the brand-new Spinning workshop that reinforces the key principles involved in this foundational movement. Upon completion, you’ll possess all the knowledge you need to guide the perfect jump. Now get ready: let’s jump!
What are Jumps?
Jumps are rhythmic transitions from a seated to a standing position. The rider will “jump” out of the saddle to overcome heavy resistance, then return to the seated position for more stability and efficiency of movement. These movements help build core strength, enhance balance and develop transitioning skills, as well as simulate real road conditions, like powering over the crest of a hill or breaking away from the pack.
The Spinning program has two variations of this movement: Jumps takes place on a flat road in Hand Position 2 or 2.5 at a cadence between 80 and 110 RPM. The other variant of this movement, called Jumps on a Hill, takes place on a simulated hill. The rider’s cadence should be between 60 and 80 RPM, and they must transition from Hand Position 2 or 2.5 to 3 with each Jump.
It’s crucial that Jumps be taught properly to ensure that students develop proper transition skills as they progress through the Spinning® program. Jumping too quickly is also a major safety concern, and it can potentially increase the riders’ risk for injury, which is why instructing your students to correctly complete Jumps is crucial to providing a safe and effective class.
How to Properly Coach Jumps
So, how do we coach Jumps and integrate this hugely beneficial movement into our rides? One of the hardest variables when performing Jumps is pace. Students should spend at least 2-3 seconds in the saddle, followed by at least 2-3 seconds out of the saddle. As an instructor, you have the ability to set a predetermined pace for Jumps. You can set it to the pace of the music or at another rate to suit the goals of your ride.
The best strategy for coaching Jumps is to remain focused on the proper execution of each individual’s seated and standing movements. You should coach students to strive for seamless transitions only after achieving complete body control in each separate section. Before standing up, cue soft elbows, a neutral spine, the correct right-hand position, natural side-to-side body movement, and fluid, full pedal strokes while staying seated on the widest part of the saddle.
Reinforce that your riders should sit on the saddle before transitioning to the standing portion of the movement. Proper form means that riders do not simply tap the saddle with their glutes, hover over the tip of the saddle, or push their glutes toward the back of the saddle without actually sitting down.
Just One More!
One of the fun activities included in Let’s Jump is called “Add One More.” This activity offers a short stretch of time to perform Jumps. Encourage them to “add one more” during the next timed segment. Use the same amount of time at least twice before challenging your students with just one more Jump. The goal of this section is not to perform the most number of Jumps in a certain time period. Instead, focus on perfectly executed Jumps and full transitions in and out of the saddle, and be wary of jumping too quickly.
Let’s Jump also delivers three great profiles from a Spinning Master Instructor that highlight this exciting movement. The workshop concludes with a ride that demonstrates how to incorporate these activities into classes.
Jumps offer something for every rider. Jumps are a core movement of the Spinning program and are a great option for new riders to learn transitioning skills. Meanwhile, Jumps on a Hill are an advanced technique for more experienced riders looking to challenge their coordination and maximize their performance. The Spinning program creates heart-pounding sessions for everyone by replicating the movements of real road cyclists.
So, whether your riders aspire to lose weight or ride like the world’s best cyclists in the Tour de France, Jumps are a phenomenal way to build your students’ strength, balance and cycling ability. Now you can bring them your classes today with Let’s Jump!