How to land a jump from a high place

There’s nothing quite like opening your windows on a warm summer’s day. But the desire to enjoy the weather can lead to putting your pets at risk, especially if you have feline friends. If you have unscreened windows and live above the ground floor, opening them could put your cat at risk of “high-rise syndrome,” or falling out of the window and getting hurt.

Many people assume that because cats can survive falls from high places, they will always walk away unharmed from a fall. This isn’t the case. While cats have a unique ability to often land on their feet, they are still at risk of serious injuries from falls, which may include:

  • Shattered jaws
  • Broken teeth
  • Broken limbs
  • Punctured lungs

Cats can and do die from falls, as well.

How serious is high-rise syndrome in cats? Very. During the summer months, ASPCA veterinarians see up to five cats a week who have fallen from a high place and hurt themselves. Simply opening a window can and does lead to many pet injuries every year. Here’s a breakdown of some high-rise syndrome facts and how to avoid it.

Fast Facts: Feline High-Rise Syndrome

It’s easy to assume that because cats love high places and seek them out regularly that they are safe and sound wherever they climb. Unfortunately, this isn’t the case. While cats can generally hold onto tree branches and wooden surfaces with their sharp claws, other surfaces such as concrete or plastic are more challenging. Declawed cats are at even greater risk for the same reason.

Another common misconception is that falling from a lower height isn’t dangerous to your pet. However, a fall from a one- or two-story window can actually put your cat in more danger than a higher fall. It takes a little time for your cat to twist themselves around to land on their feet; short falls may not give them enough to do this, leading to injuries.

Luckily for pet owners, cats are unlikely to ever jump from a high window unless they trust that they will land safely. Cats have excellent survival instincts, after all. This means that many cases of high-rise syndrome happen when a cat falls accidentally from a high window or fire escape.


While cats have excellent survival instincts, they also have a tendency to hyperfocus on anything that interests them. A bird or bug flying around just beyond their reach can distract them enough that a loud noise or strong breeze startles them and causes them to fall.

When a cat falls, they flip over to land on their feet, and in the process they splay their legs slightly. This helps to better absorb the impact of the fall, but it can also lead to head and pelvis injuries if they fall far enough.

If your cat falls on concrete, they may lose consciousness. Don’t assume that they haven’t survived; instead, immediately bring them to an emergency animal hospital to get them the help they need.

Finally, cats can and are often injured in falls from high places, but not permanently. If a cat receives immediate, appropriate medical attention, most cases of high-rise syndrome have a 90% chance of survival.

High-Rise Syndrome Is Preventable

Below are some facts on high-rise syndrome. Although this type of injury is common, with just a few simple precautions you can prevent it entirely.

If you want to have your windows open, always install sturdy, snug screens. These will keep your cat from falling in the first place. If you don’t have screens on your windows, keep them closed.

Adjustable screens should be tightly attached to the windows so that they aren’t knocked over, whether by curious pets or a strong breeze.

Childproof window guards are not an adequate replacement for screens. Though they provide gaps too small for children, cats can squeeze through just fine.

High-rise syndrome can only occur if your cat can access spaces where they can fall a significant distance, like open windows or fire escapes. To fully protect your pet, always keep your cats indoors. This has the added benefit of protecting them from cars, other animals, disease, and themselves. If you would like to give your cat the outdoor experience, you can purchase predesigned full-screen enclosures for backyards, terraces, and windows.


Animal Medical Center: “High Rise Syndrome in Cats.”

ASPCA: “ASPCA Urges Pet Owners to Install Window Screens to Prevent ‘High-Rise Syndrome,’” “Common Cat Diseases.”

ASPCA Pet Health Insurance: “High-Rise Syndrome in Cats.”

Business Insider: “Cats can survive falls up to 32 stories high.”

Journal of the American Veterinary Medical Association: “High-rise syndrome in cats.”

Ballet consists of movement families. Once a student has learned some of the basic forms of jumps, they can begin to explore all of the different ways we jump in ballet. Use this guide to teach your intermediate to advanced students how to sauté (jump) and the differences between the five types of jumps. Enjoy!

The Five Types of Ballet Jumps

  1. Sauté = any jump from two feet landing on two feet; sometimes, one foot to the same foot.
  2. Temps Levé = a hop from one foot to the same foot.
  3. Jeté = any jump or leap from one foot to the other.
  4. Assemblé = a jump from one foot landing simultaneously on two feet.
  5. Sissonne = a jump from two feet, landing on one foot.

Sauté can refer to all ballet jumps in general, as well as to the specific ones mentioned above.

Break It Down Now

The beginning and ending of a correct Sauté (ballet jump) is a correct Demi Plié (or fondu).

  • Going into the air: Begin in a correctly placed demi plié, back straight, knees bent exactly over feet, muscles ready.
  • While in the air: Legs and feet stretch fully, as if doing battement tendu with both legs at once.
  • Landing: Use the natural shock absorbers in your body: knees, ankles, feet. Land softly in a good demi plié. Toes will touch the floor first, very lightly, then heels, then knees will bend. This all happens very quickly. If your landing is quiet and your heels returned to the floor, you probably used your muscles correctly.

Perfecting Your Jumps

Dancers need to not use arms or shoulders to get into the air. They need to be able to place their arms, head, etc. wherever the choreography requires. Keeping arms and shoulders and neck muscles quiet during basic jumps helps you to be ready for complex coordinations later on.

In steps of elevation, one set of muscles sends the dancer into the air, and the opposing set assists in creating a soft, well-placed landing. If the jumping muscles try to take over the job of the landing muscles, overwork may cause over-development.

  • If heels pop off the floor either just before jumping, or on landing, the calf muscles have contracted at the wrong time. They need to contract as you leave the floor, but not before, and not on landing.
  • Landing with arches rolled over may cause injuries, if not now, then later. Keep all five toes of each foot on the floor, and your feet will probably not be “rolled”.
  • Landing with the back overarched, or seat sticking out doesn’t look good, and doesn’t help your muscles to jump well.

Here are some good exercises to help your students improve their jumps:

1. Demi Plié with Rise

2 Straighten knees.

3 Rise with knees straight.

4 Lower heels to floor, knees straight.

Do four times, using plié music at first. Later, quicker music can be used to help the coordination become faster.

2. Sustained Demi Plié

1-2 Demi plié & stay down.

3 Lift toes slightly off the floor. (This forces the calf muscles to relax, which is what they arc supposed to do in a demi plié, and in landing from a jump.)

4 Lower toes to floor.

5-6 Lift & lower toes again.

7-8 Straighten knees out of the demi plié.

3. Sustained Sautés

Do one sauté in first position, hold the plié and check your placement. Straighten knees. Rest. Repeat about four times.

Relaxation in Jumping

Relaxation is important in order for for muscles to do their best. All movements and exercises have both tension and relaxation. Muscle groups alternate work during movement, steps, and exercises, allowing for continual periods of rest for the muscles. This permits good circulation, allows the muscles to develop endurance, and makes the dancer less prone to injury.

Artistically, those moments of muscular relaxation encourage coordination, skill, grace, and expression. A dancer who holds his or her muscles in a constant state of stress will give a feeling of stress to the movements being performed. But the dancer whose muscles get those tiny moments of rest will be more able to move well, and to add the artistry of expression to ballet.

Help your students get the “high” that can be achieved from executing beautiful, safe and precise jumping. Reviewing these principles often before petit and grande allegro exercises will really help them to grasp all that is happening in their bodies as they jump. Have fun!

  • Create the Illusion of Flight
  • Six Ways to Slay Petite Allegro
  • Creating Fearless Turners

Want to see what I mean? Just click here.

Pretty cool, huh? The best part about it all is that it’s super easy to do yourself, even if you don’t have extensive HTML knowledge. If the HTML-speak feels confusing, just follow along with the real-world examples below.

How to Link to a Specific Part of a Page

How to land a jump from a high place

1. Give the object or text you’d like to link to a name.

In a normal linking scenario, the thing you need to link to has a URL of its own. But in this scenario, the page you want to link to and the page the link is on is one and the same — so you’ve got to make up a name for the link’s destination.

I’d recommend using word or phrase that describes the link’s destination. If you use a phrase, there should be no spaces — use underscores instead.


Let’s say we wanted to link to an example of a company using Facebook ads in a post. Here’s what I’d use as my object’s name:

Now, onto the next step.

2. Take the name you’ve chosen and insert it into an opening HTML anchor link tag.

Translation: Replace the red section of the tag below with the name you chose in the previous step:



facebook_ads_example “>

3. Place that complete opening tag from above before the text or object you want to link to, and add a closing tag after.

Doing this sets the location of link. This is what your code should look like now:

“> The object you want to link to.


This is the Facebook ad example I want to link to.

4. Create the hyperlink that’ll take you to that text or object.

Now, go to the part of the post you’d like to have the hyperlink in. You’ll need to add a typical hyperlink HTML markup, but in the part where you’d typically include a URL, you’ll include the pound symbol (#) then the name of the object you’re linking to. Here’s what it looks like:

#INSERT_YOUR_OBJECT_NAME_HERE “> Click here to see the content below.


#facebook_ads_example “> Click here to see an example of how a company uses Facebook ads.

The long jump can just as easily be named the “run and jump” or “sprint and jump,” because the actual jump is only part of the process. Yes, there are techniques for pushing off the board, for flying over the pit, and for landing. But these techniques, while important, can only maximize your distance, based on your takeoff speed. Once you’re in the air, there’s only a certain distance you can travel, based on the momentum you gained during the approach run, no matter how good your flight or landing techniques. That’s why there’s a history of great sprinters, from Jesse Owens through Carl Lewis, who’ve excelled at the long jump. Successful jumpers understand that every truly long jump begins with a fast, efficient approach run.

Setting Up the Approach

There are different ways to determine the start of the approach run. One method is to stand with your back to the pit with the heel of your non-takeoff foot on the front edge of the board. Run forward the same number of strides you’ll use for the approach and mark the provisional starting point. Make several approaches from that provisional spot, then adjust your starting point as needed to make sure your final step hits the takeoff board.

Alternatively, set a designated starting point on the track and run forward. If your approach will be 20 strides long, mark the location of your 20th stride. Repeat the drill several times to determine your average 20-stride distance. If the average distance is 60 feet, place a marker 60 feet from the front of the takeoff board to begin the approach.

Remember that a strong head or tail wind can affect the approach. For example, if you’re running with the wind, back up your starting spot a bit.

The length of the approach will vary for each competitor. The goal is to hit the takeoff board at maximum velocity, while still under control. If you hit maximum velocity at 10 strides, it won’t help to take two more strides, because you’ll be slowing down, and won’t jump as far. Therefore, young long jumpers will have shorter approach runs. As they gain strength and stamina, they can lengthen their approaches to build more momentum. A typical high school jumper will take around 16 strides.

Different coaches have differing thoughts regarding the first stride. Some favor using the takeoff leg, some the opposite leg. Young long jumpers may wish to try both approaches to see which feels best.

How to land a jump from a high place

– It works all the major lower-body muscles and the core.

How to land a jump from a high place

When the workout calls for tire flips but you timed your Shroom TECH Sport just right. – The weekends are for having some fun with your workout. What challenge are you taking on this weekend? – 📸 @cpenadown

A post shared by @ onnit on Jul 14, 2018 at 4:27pm PDT

T here’s a famous photo of Bruce Lee jumping in the air with dumbbells in each hand and his knees tucked to his chest. His body is so neatly folded it almost looks like he’s crouching on the ground. The photo perfectly illustrates The Dragon’s mystique: a man who made incredible displays of power and athleticism seem simple and effortless.

In case you haven’t deduced as much already, Lee was doing a tuck jump in that pic, and the move was one of many he used in a workout regimen that was ahead of its time. If you hope to capture some of his explosiveness, this guide to tuck jumps will help you master an exercise that put spring in the step of one of the greatest martial artists of all time.

What Is The Tuck Jump?

How to land a jump from a high place

The tuck jump is a vertical jump in which you raise your knees to your chest as you rise into the air. Interestingly, unlike other vertical jumps, the tuck jump is not purely a triple-extension movement. That is, vertical jumps, along with Olympic weightlifting exercises such as the clean, have the hips, knees, and ankles all extending simultaneously to generate explosive movement. While the tuck jump begins like a vertical jump, the knee tuck causes hip-, knee-, and ankle-flexion, which contributes greatly to its effectiveness. Tuck jumps are primarily done by athletes to develop power and coordination.

Like all jumps, tuck jumps are a full-body exercise that work a lot of big muscles, so you often see them used in exercise classes and circuit workouts for the sake of raising the heart rate, but we don’t suggest that you perform them for that purpose. The tuck jump is a high-impact exercise—even more so than most other jumps, due to the height and the tucking of the knees—and performing it with anything less than perfect form is dangerous. So is jumping into tuck jumps too soon (no pun intended), failing to build up to them gradually.

For those reasons, we recommend starting with lower-intensity jump exercises for a while to condition your joints for the impact of tuck jumps, and ultimately using the tuck jump for its original intention—to develop explosive power. (See “Alternatives To The Tuck Jump” below.)

“The majority of people who do tuck jumps aren’t ready for them yet,” says Sam Pogue, CPPS, FRCms, VP of Brand at TrueCoach, and a performance coach to athletes, including World Series champion pitcher Jake Arrieta. But we’ll show you how to prep your body the best way possible to fast-track your hops.

What Muscles Does The Tuck Jump Use?

How to land a jump from a high place

The tuck jump works all the muscles of the lower body and the core. Here’s a breakdown of how they contribute to the movement.

Glutes and hamstrings. Both muscle groups have an eccentric contraction (that is, they tense while lengthening) as you lower your hips toward the floor during the jump’s countermovement—think: coiling the spring. Then, when you explode upward, the glutes and hamstrings shorten rapidly to drive the hips forward, creating the power that propels the jump.

Quads. Like the glutes and hamstrings, they contract eccentrically on the way down and then concentrically to extend the knees as you jump. When you’re in the air, the rectus femoris quad muscle works again, along with the hip flexor muscles, to pull your knees up toward your chest.

Calves. The calves extend the ankles, assisting the glutes, hamstrings, and quads in getting your feet up off the floor.

Core. The abs and lower back must brace the spine as you lower into the jumping position, as well as when you tuck the knees and land back on the floor.

All of the above muscles also work as shock absorbers, reducing the force that acts on the joints upon landing.

While tuck jumps work many muscles, don’t make the mistake of thinking that they’re a great way to “tone” your legs. Jumps work primarily fast-twitch muscle fibers to provide explosive movement, but the volume you’ll train them for isn’t enough to build serious leg muscle, and no muscle group stays under tension long enough to induce the metabolic stress that’s associated with muscle gains. Jumps are done to translate the strength you build with more traditional lower-body exercises (squats, deadlifts, lunges, etc.) into powerful movements you can make on an athletic field, such as running, jumping, and cutting.

Benefits of the Tuck Jump

How to land a jump from a high place

Tuck jumps are mainly used to increase bilateral power output. That is, to train your ability to move explosively on two feet. “Jumps are also really good for developing coordination,” says Pogue, “increasing your understanding of where your body is in space.” Because the tuck jump has the added hip and knee flexion at the end, its coordination demands are higher than a typical vertical jump. “It’s akin to the long jump,” says Pogue, the track and field event where you kick your legs out in front of you to get as much distance as possible. If you can tuck jump proficiently, it’s pretty much a given that you’ll be able to run fast, jump high, and turn on a dime when needed during sports play.

Nevertheless, you’ll notice that athletes get tested on their vertical jump height, not their tuck jump performance. “The tuck jump isn’t as applicable to sports as a vertical jump,” says Pogue, “but it’s a good jump to practice if you want to maximize athleticism.”

Pogue, himself a former baseball player, liked to use tuck jumps during games, because of their effect on the central nervous system. Explosive, reactive movements make the mind more alert and focused, so you can use tuck jumps to “wake you up” before you need to do something that’s explosive, fast, or requires maximum attention. “Baseball can be slow sometimes,” says Pogue, “so I used to use tuck jumps to recharge if I’d been standing around for a while.” Doing one or two reps before you step up to bat could make the difference between a strike and a base hit.

As tuck jumps place so much stress on the hips, knees, and ankles, they’re sometimes used in clinical settings to help identify an athlete’s risk of injury, particularly to the knee. A study published in Athletic Therapy Today concluded that tuck jumps may be a useful assessment tool in gauging neuromuscular control, and risk of ACL injury among female athletes.

How To Stretch Before Doing A Tuck Jump

Use the following warmup drills from Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete on Instagram) before performing tuck jumps in a workout.

Cats are often more comfortable in the upper part of a room where they can keep an eye on the world below them.

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How to land a jump from a high place

Most cats enjoy being in high places. Whether it’s a high shelf, a window perch or the top of the refrigerator, your cat may feel more comfortable in the upper half of the room where he can keep an eye on the world around and below him with greater confidence.

Instinct plays a large role in determining this feline habit. Cats are tree-climbing mammals that descended from Proailurus, the first true cat. Early cats were hunters and many of them lived in the rain forests. Their claws enabled them to climb skillfully, escaping into trees for safety or climbing up high to lie in wait for prey. In other words, climbing had survival value and became hard-wired as a way of life for cats.

Our cats climb for safety and just for the fun of it. They will sprint up and down a tree, or your draperies with the same skill their ancestors used in the forest. A cat’s flexible musculoskeletal system gives them exceptional coordination and balance and enables them to jump up high. Strong muscles in the hindquarters and back enable a cat to leap several times his own length, either horizontally or vertically. A cat’s claws are as important to them for anchoring and leverage as grappling irons and crampons are to rock climber.

Watch a cat before he leaps onto a high place. He leans back and stares. He seems to be calculating angles from where he is to where he’s going. Without taking his eyes from the intended spot, the cat suddenly becomes airborne, but he doesn’t land with a thud. Making a graceful jump, the cat seems to hover momentarily before his paws softly touch down. Quickly, the cat makes himself comfortable, turns around a few times, tucks in his paws, and enjoys the panoramic vista from his lofty safe haven.

High-Rise Syndrome

When summer comes around, many pet parents are eagerly opening their windows to enjoy the weather. Unfortunately, they are also unknowingly putting their pets at risk. Unscreened windows pose a real danger to cats, who fall out of them so often that the veterinary profession has a name for the complaint – “High-Rise Syndrome”. During the warmer months, it is not unusual for veterinarians see a case or two of this each week. Falls can result in shattered jaws, punctured lungs, broken limbs and pelvises, and sometimes even death. Cats have excellent survival instincts, and they don’t deliberately “jump” from high places that would be dangerous. Most cats fall accidentally from high-rise windows, terraces or fire escapes.

What Dangers are Associated With High-Rise Syndrome

Cats have an incredible ability to focus their attention on whatever interests them. A bird or other animal attraction can be distracting enough to cause them to lose their balance and fall.

Because cats have little fear of heights and enjoy perching in high places, pet owners often assume that they can take care of themselves. Although cats can cling to the bark of trees with their claws, other surfaces are much more difficult, such as window ledges, concrete or brick surfaces.

When cats fall from high places, they don’t land squarely on their feet. Instead, they land with their feet slightly splayed apart, which can cause severe head and pelvis injuries.

It is a misconception that cats won’t be injured if they fall from one or two-story buildings. They may actually be at greater risk for injury when falling shorter distances than by falling from mid-range or higher altitudes. Shorter distances do not give them enough time to adjust their body posture to fall correctly.

Remember that when cats fall from high-rise buildings, they may end up on sidewalks or streets that are dangerous and unfamiliar to them. Never assume that the animal has not survived the fall; immediately rush the animal to the nearest animal hospital or to your veterinarian. There is a 90-percent survival rate for cats who are high-rise victims if they receive immediate and proper medical attention.

The vertical jumps—high jump and pole vault—both include a certain margin for error. Unlike the horizontal events—long jump and triple jump—every inch doesn’t always count. The idea is to jump over the bar and land in the pit without knocking the bar over. In the short run, it doesn’t matter whether you clear by a millimeter or a foot. At the higher levels, of course, those millimeters or fractions of inches will eventually spell the difference between the medalists and also-rans. For beginners, however, the focus should be on getting them comfortable with jumping over the bar and teaching the fundamentals.

Safety and Comfort

There are no major safety concerns in high jumping, as long as the landing area is secure. Of course, injuries can happen in any event, and even beginning high jumpers should perform proper warm-up and stretching exercises. But the young jumpers will feel discomfort if they knock over the metal bar and fall on top of it. While the chance of serious injury is low, the pain can be enough to discourage young competitors from pursuing the sport. Using a softer substance, therefore, is advisable. Coaches can employ a light, plastic bar, or may wish to run a string or rope through the uprights, with light weights on the ends to keep the rope in place.

Beginners can learn by jumping over these soft objects, which can’t possibly cause any pain. Some coaches may simply have novice jumpers perform backflips into the landing area, with no bar or bar substitute in place. The jumpers will be instructed to land on their backs—not their necks or rear ends—which is how they’ll land after successful jumps in competition.


There are three basic parts to a high jump—approach, takeoff, and clearance. Each part will likely be taught separately at first, using a variety of high jump drills. When teaching the approach, coaches will likely focus on maintaining the correct running speeds at different parts of the approach, on taking a proper angle to the bar, and on hitting the correct takeoff point. Intuitively, young jumpers may want to take off as close to the bar as possible. This, however, will cause the jumpers to leap almost straight up—at too narrow of an angle—and they’ll likely knock the bar off on the way down, even if they achieve sufficient height. Potential jumpers will also determine a takeoff leg—the strongest leg will be on the inside during the jump, making the opposite the takeoff leg. Takeoff and clearance drills may begin with the backflips mentioned previously. The young jumpers will then move on to clearance technique, perhaps learning the old-fashioned scissors kick first, to get them used to flying over the bar, then later advancing to the modern “flop” technique.

Putting It All Together

Eventually, young jumpers will be taught to put the three parts of the jump together. They’ll determine a starting position—which depends on an individual’s stride length—establish a fixed takeoff point and clear a real, metal bar.

A study from Florida State University sheds light on the sudden urge some people feel to jump from a high place.

How to land a jump from a high place

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Have you ever been walking near the edge of a cliff when suddenly, for no apparent reason, you felt the urge to jump?

If so, you’ve probably experienced high-place phenomenon (HPP), as it was dubbed in a research paper by a team of psychologists from Florida State University. It turns out the phenomenon is relatively common, but it’s only recently been the focus of scientific study.

“We were talking one day in a lab meeting and some of us had experienced it,” said then psychology doctoral student Jennifer Hames, who led the study. Her team, however, couldn’t find any mention of the phenomenon in the scientific literature. “So we thought, ‘what a great study!’”

Although new to American psychologists, the French had already coined the phenomenon as L’appel du Vide, or The Call of the Void — arguably a much cooler name.

In any case, the researchers reasoned their study could help explain Freud’s idea of the death drive, or maybe why some people seem to commit suicide impulsively.

So they surveyed an online sample of 431 nearby undergraduate college students about whether they had ever experienced the sudden and unexplainable urge to jump from a high place. The respondents were also assessed for their history of ideation, depressive symptoms, abnormal mood episodes and sensitivity to anxiety, which was measured by how fearful respondents were of its physical symptoms.

(If you’re still unsure what HPP is, Christopher Walken explains his encounters with it in this scene from “Annie Hall.”)

The results showed:

So, what’s happening here?

The researchers’ speculation goes something like this: You’re hiking alongside a cliff when suddenly, by reflex, you step back from the edge. This was instinct, a survival response. But your conscious brain, working rapidly, conjures a rational explanation for stepping back: “I must have wanted to jump.” This post hoc explanation revises your understanding of the situation, implanting intent or motive where none existed.

As for why people high in anxiety sensitivity experience HPP more often, the reason might be that they’re more likely to have a physiological response to potentially dangerous scenarios, like falling off a cliff. Suicidal thoughts, it seems, don’t explain why people feel the sudden urge to jump.

“Thus, individuals who report experiencing the phenomenon are not necessarily suicidal; rather, the experience of HPP may reflect their sensitivity to internal cues and actually affirm their will to live,” the paper concludes.