To jump or not to jump...

...That is the question...Jumps are one of the five core movements taught in the Spinning program since its inception. Jumps are potentially dangerous if done with insufficient resistance, or at out of control cadences, or when done with improper form or too quickly. Very fast jumps are a crazy move known as popcorn jumps that the Spinning program definitely does not condone.

The movement is not unsafe, when there has been proper instruction with regard to proper form, cueing the correct resistance and cadence, which holds true whether you are jumping, climbing a steep hill, riding a flat, or sprinting.

Every sport has drills to improve one aspect or another of that sport. A “jump” in cycling is a burst of effort out of the saddle, requiring an increase in resistance (either shifting to a bigger gear or encountering a short steep upgrade) On the road a rider may need to jump out of the saddle to close the gap on the pack or to attack and fatigue another rider in a race or to overcome a short rise etc...

Jumps On A Hill are done rhythmically with moderate to heavy resistance where the rider maintains the same cadence both in and out of the saddle while maintaining good form. When done properly this is a sign of good endurance, balance and strength.

Another more advanced form of jumping will have riders surge out of the saddle, for short burst and increase the cadence, usually with lighter resistance. This technique is much more challenging (and will take you into your anaerobic zone) and works well in an interval type format. Beginners should be instructed how to modify the technique until they have developed the skills to attempt this.
If you are experiencing knee issues and you feel it is a result of Spinning, be sure to ask your instructor to check your form, your bike fit and possibly cleat placement.

Instructors should always emphasize proper form and technique for beginners and advanced riders alike.