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ULTIMATE LIST OF INDOOR CYCLING AND SPIN CLASS DRILLS for JUMPS and LIFTS

Workouts, Routines, Profiles and Music Ideas for Your Next Jump or Lift Drill for Indoor Cycling

Jumps.  That word in the indoor cycling and spinning world has become so polarized and politicized by the various "camps" that you dare not even bring it up!  And that is itself is sad.  Lots of finger wagging.  But we really do have to on this site - simply because - JUMPs aka LIFTS  is a "technique" being used by 1000's of really great instructors and it has a "good version" and a "bad version."  

So lets dig in...Mixes is about being positive.. so lets see how to do this Right!  

First - Jumps are really a more advanced movement or drill in my opinion and a new instructor should stay away from them until you really understand how to teach and have full control of yourself and the class.  

I don't say that to be in the "I'm better than you" mode - not at all.  It's just that they look so simple and fun (they are) but thay can be really messed up (they sure can!).  (NB: If you are a solo rider I STRONGLY urge you not to use them in your profiles)

....this all involves transitioning in and out of the seat.  Sounds simple... but read on

Lifts...Good Idea... Flawed Technique - in so many Studios

Tip#1 - LOAD Then LIFT​

We always want to be stepping onto something.  Thats the first step.  LITERALLY!!! That's the visual.  

We never want to rise in a jump into thin air.  So resistance is added BEFORE we jump... you can choose to keep it or not. But stepping into noting is a bad idea...  

NOTE: BEFORE​

NOTE: BEFORE

Ok.... Point made.  I hope.  Anytime you ask your riders to get up (unless really advanced) and surge we want more load.   ​

PS: The Lift does not have to be two feet!  An inch might be enough... you are up!... that's the key!  ​

Tip #2​ - Body Position

Visualize the hips lifting up over the saddle - not forward towards bars....HIPS BACK!

It is important to move your hips straight up using the ....power in your legs ... out of the seat instead of using the handle bars for leverage to pull yourself up.  That's bad.

Repeat after me!  No PULLING forward.  We LIFT up with legs.

Once more for luck!  We do not us the bar to pull ourselves up!  Later I will suggest longer transitions and one reason is that in the 2/2 - i.e. 2 up... 2 down modes I see Riders fatiguing and then its pulling on the bars.. yup... major bummer...  

PS: We don't want to end up standing!  We want to be crouching like a tiger... !! 

Hand Position? And Cueing.... takes notes 🙂

People get all weird about hand position.  Does it matter (within reason)?  

Visualize this.  Feet over pedals.  Bum over seat.  3~5 cm over... but not a foot!  Body leaning forward - hip back.  NOT HOVERING.  EVER... Leaning comfortably.  NEVER Vertical.. But not resting weight in hands.  Chest proud!  Shoulders roll back.  Hands are on the bars - each side - firm - but not tight  grip - 95% weight in legs.  Eyes up!. Smile.  Chin up.  Breath.  Very POWERFUL.  Athletic if you will.  

Imagine like you are in the 100m dash - in the blocks - similar right - ready set - press - GO!  ​

Tip # 3 - Cadence and Timing of Lifts​

Jumps are all about the drill hanging on to the beat and the changes in the music.  Instructors typically time this movement directly to the music.  Thats why its so addictive and easy!

Good idea - makes sense to us musically inclined folks - but man WAY to fast typically.  For most songs!

Now... this is where the indoor cycling community goes a bit mad.  

They start shouting at each other in fact.  Lets keep it positive.  We can have our cake and eat it too.  Doing what I shall refer to as "rhythmic transitions" is fine!  They are intervals of a sort that are embedded in music!

 Love it.  

But I used the words "intervals" - and I can find no paper, protocol or academic who advises runners as example do this as example....

Run 2 sec. Stop.  Sun 3 sec... jog... Run 4 sec jog... on and on.. or rowing - pull 4 pulls hard and then let go... then 4 hard pulls... all in 5 sec!  Maybe I am wrong!  This is just a combo of experience and certifications and advice from others.  But my suggestion is embed in music but go longer... that all!  Its spastic otherwise!

In summary - please don't get sucked into the musics tight revolutions (I did when I first started and still can!  It easy!), for example, 2 counts up out of the seat, 2 counts down (that being one jump),  instead  why not extend over several logical cycles in music and have the 10 to 20 sec long, and repeat for anywhere between 8 to 16 jumps to complete a set.  Sure - the 2 up 2 down feels great - but what's the training effect.  No time to load and unload.  And the knees!  

MY POOR KNEES

But as usual.  This is just an opinion.  I can stand to be corrected!   But I just feel that we can use the music to transition/lifts but just temper the cadences over two or three cycle of the music!...

Tip # 4: Jumps on a hill

Same as above, but with a Way higher (heavier) resistance level. Really helps to build strength and power in the muscles used to transition in and out of the seat.  When We sit we partially unload tension while targeting a high RPM (say >90) and before lift really load up tension to high RPE's and lift to RPM ~65~70 RPM... for 10~20s

Tip # 5 Running Jumps

In many of my classes I will have the Riders  get up to a fast pace (i.e. >100 RPM) , and do the jumps while trying to maintain that fast speed.

This is BLOODY HARD

Since this is a super more advanced movement, and lifts are a MUCH harder on the knees, those who are new or have knee problems or experiencing pain should not do this.  PERIOD.  This is for advanced Riders. Most likely who have a training need in the real world.   Again before you lift add in some tension so you are "stepping" into the surge up there...

Final Notes

As instructors or in our own training we are always continuing to challenge ourselves every-time we get on the bike, but also keep in mind that if you start to experience pain, or fatigue, it is okay to rest and just maintain a casual pace in the seat.   Especially jumps!  Riders.  No matter what an instructor say its your ride and listen to your body!  

  • Don't "jump" for the sake of jumping!  Serious.  
  • Many instructors use this drill as a "fun " drill to shake things up.  And it should be fun of course.  But there are 100's of drills... just join us!  You will want for nothing...! 😉
  • Movement in and out of the saddle is great for switchback training if done right. But if you start "jumping" in and out of the saddle every second or two, all you are doing is taxing your Riders knees really and putting strain on their bodies with no training benefit that I can see.  
  • Jumps can be a awesome tool for switching up Riders muscle use, but when you design the drill just pay attention and make sure each tenure in and out of the saddle is at least eight to ten seconds (min).  Anything less, and you are just feeling the burn with zero benefit with a lot of risks... .

Ultimate List of Indoor Cycling Drills, Workouts, Profiles, and Routines for Julps and Lifts

The Ultimate Guide to Indoor Cycling And Spin Class Jumps

Below are an assortment of drill that you can use in your Riding Profiles for Jumps and Lifts in a spin class or for indoor cycling on the turbo trainer.  

If you are an instructor it is recommended that you get certified before attempting these drills.  If not certified please go to a at least a half dozen classes with an experienced instructor and ask that they before jumps as I have outlined above!   For those of you riding solo... at home on the stationary bike these are really not very much needed.  Sort of icing on cake.  I would say to not try them until you have a few months of riding.. and feel very  STRONG on the bike... that said.  If you transition slowly up, under control and back using your legs... UNDER CONTROL at all times.... you should be ok.  As with all riding should you feel any pressure in knees stop.  WE NEVER RIDE THROUGH PAIN.  Some uncomfortable feelings yes... but pain never.  

Enjoy these drill!  Leave a comment if you use!  ​

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