Campus Jumps | Campus Board

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • Make sure you warm up your fingers completely before beginning.

    Reminder = Friendly nudge to remember to do the right thing.

  • Train the body to pull then push and how to keep the shoulder engaged when you catch the high rung.

    Goal = Each exercise will have a general stated purpose.

  • 1) Select an appropriate rung size for you. If you are new to composing use the Jug Rungs if available.

    2) Determine your start rung height where your pull hand is near your nose and your legs are on the ground plus have the ability to bend at the knee.

    3) Start with your dominant hand on the low rung.

    4) Your feet are on the ground and you will bend your knees in addition drop your other hand.

    5) Next, extend your knees and jump up off the ground and while grabbing the highest rung possible.

    6) As your body is traveling up the board try and focus on the lower hand pushing down.

    7) Catch the high rung with your shoulder engaged so it has strength.

    8) Match the highest rung with both hands.

    9) Drop down then compose for 10-30 seconds and repeat the process by leading next with your other hand.

    10) Campusing with both hands equals one repetition.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • 1) Work on the syncing of the knees and reach hand so they work together. This will help you get more distance.



    2) Focus on jumping as high as possible and use the lower hand to pull then start to push the body upward.



    3) When you control the upper hand make sure you can maintain shoulder engagement that will allow for a controlled match of your hands. At this stage don’t bother matching just hold the upper hand for 1-3 seconds.



    4) Work on the quality of all the parts to make a smooth yet powerful jumping campus move.

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • Rung Size | Rung size or rung style will help you adjust the intensity level of the routine.

    

- Larger rungs direct the focus to your muscle groups.


    - Smaller rungs direct the focus to your tendons.


    Intensity = Explanation of the desired level of effort for this exercise.

  • 

Some boards will have 1/2 rungs to support progress.



    Brushing the rungs is a good habit.



    Rest is your friend on this exercise.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • When you campus, start with your non dominant hand because you are fresh. Then compose and campus with your dominant hand next.



    If you are prescribed 2 reps that means you will do the following for 1 set.


    1st Rep of Campus Jumps - Non Dominant Hand


    1st Rep of Campus Jumps - Dominant Hand


    2nd Rep of Campus Jumps - Non Dominant Hand


    2nd Rep of Campus Jumps - Dominant Hand

    Set = Definition for what makes a “Set” during this exercise.

  • Work Around: If you want to record your rungs in the Everfit App use the “Weight” metric. It only accepts numbers and decimals. I suggest using double decimals for the dash.

    Example:

    3..7

    OPTIONAL | Record the rung size, count and Success or Failure.



    Example: 


    Med. Rungs 3-7 Success


    Med. Rungs 3-7 Success


    Med. Rungs 3-7 Success


    Med. Rungs 3-7 Failure



    Explanation: Did the routine on the medium sized rungs. Started on the 3rd rung, pulled to the 7th successfully 3 times and the last pull was a failure. I was working on shoulder engagement so no match.

    Record = What and how to record relevant data to track any changes.

  • Dominant Hand: The hand you sign your name.



    Non Dominant Hand: The less coordinated hand.

    Definitions = Explanation of a term.