Physical Fitness and Skydiving
by Jeff McDonald CSPA 7297, C-3056, IB, C2
With any activity, optimal performance requires adequate preparation. Athletes in most—if not every—sport are trained in the process to warm up their bodies and prepare their minds to best perform the tasks of their specific activity. In skydiving, we all understand that mental preparation and physical rehearsal before each jump tends to enhance our performance; unfortunately, many skydivers underestimate the importance of being fit and including a proper warm up in their pre-jump preparation plan.
Why is warming up important? Being fit and doing warm ups before each and every jump will keep your body in top physical condition. This is important for a variety of reasons:
- Fit bodies are less susceptible to injuries sustained on rough landings, funneled formations and poor exits
- Strength and endurance gained through fitness allows the jumper to hold an exit position during prolonged climb outs, or to keep an arched body position during extended creeper practice
- Flexibility achieved through a stretching routine gives the jumper an increased range of movement, thereby increasing his/her flying ability
- Fitness promotes an increased energy level and contributes to an overall feeling of wellness
How do you improve your level of fitness? There are many ways to initiate the process. The most obvious is to get into a regular exercise routine—both on and off the drop zone—and to make it a habit. Perhaps there are a number of skydivers on your drop zone that want to improve this area. At the drop zone, why not lead the group and meet in the packing area to do a warm up and stretching routine before jumping starts each day? If someone is already doing this, why not join them? Also, give yourself extra time either before or after your dirt dive to do a warm up and re-stretch your muscles. Off the drop zone, why not join a gym, try a martial art, or do some yoga? Every little bit will help.
What is the process for warming up? The process that you should follow is to do light aerobic movements (i.e. Jumping jacks, running on the spot, etc.) for several minutes and to then stretch each muscle group from smallest to largest holding each stretch for ten to twenty seconds. Although skydiving is not an intense aerobic sport, many benefits can be seen from training the body’s aerobic systems. Aerobic exercise will get your blood flowing and makes your body temperature increase. This increased temperature loosens up your muscles and makes it easier and safer to stretch them. Stretching should be done slowly and should be held in place where you can feel the muscle starting to stretch—to avoid injury, do not force the stretch past this point. Start at the extremities (neck, legs, arms, wrists & ankles) and work your way to the center of your body (abdomen & back). Repeat these procedures before each skydive.
Where do I find out more information? For specific instruction on warm ups and stretching that will benefit skydiving, consult the coaches and instructors at your drop zone. More information can be found in the CSPA Parachutist Information Manuals (PIMs), and there are many related books, magazines & articles on the topic that can be found at your local library, any bookstore, or on the Internet.
In conclusion, the benefits gained from being in shape for skydiving and stretching on a regular basis will enhance your performance and allow you to exceed your current level of abilities. You will feel better, with fewer sore muscles and far more energy. So start this weekend and see how you feel in a month…two months? I’m sure you’ll agree that the little bit of extra preparation pays off in the end.
See you up there…