A course for your bones

Introduction
to Impact

A short, beginner-friendly course that teaches you how to add impact to your routine safely, one session at a time.

One-off payment  ·  £25  ·  Yours to keep

Join for £25 No jumping experience needed  ·  Press play and go
Why it matters

Your bones need a signal to stay strong

Bones respond to impact, power and load. Walking is brilliant for so many things, but it doesn't create enough force to send that signal.

Adding short bursts of impact gives your bones what they need. And there's something important to understand: bones also need rest between impact sessions. The rest is part of the process, not a break from it.

This course shows you exactly how to do it, in a way that's safe, manageable and easy to fit into your week.

The science, simply explained

What actually happens
when you jump

When you jump and land, the force travels through your skeleton and creates tiny pressure changes inside your bone tissue. Specialised cells detect that pressure and send a message to remodel and get stronger. New bone is formed at precisely the sites that need it most, the hips and spine, which are the areas most at risk of fracture as we age.

In other words, every time you jump and land with intention, you're switching on a biological system that is specifically designed to keep your bones strong.

Bone cells quickly become desensitised to impact if you keep repeating it without a break. A short rest between jumps allows them to reset, so the next jump lands with its full signal intact. Short, focused bursts followed by rest. That's the formula.

How the course works

Two phases.
Built for beginners.
Designed for everyone.

01
Part 1 · 5 weeks

Preparation Programme

If you have never jumped before, this is where you start. Five progressive sessions that get your joints, muscles and nervous system ready for impact. Each session is just a few minutes long. Aim to train 2 to 3 times a week and always leave 24 hours between sessions. Work through them in order. The progression matters.

02
Part 2 · Ongoing

Impact Sessions

Short mini sessions you simply press play on and follow along. Once you have completed Part 1, you add these to your routine at your own pace, starting with 2 sessions a week and building from there. Each one follows the jump and rest format, with rest built in between jumps and between rounds. Go barefoot or in socks on a forgiving surface for best results.

What you get

Everything you need in one place

Preparation phase sessions

Short guided videos to get your body ready for impact from scratch.

Impact mini sessions

Press play, follow along. Designed to drop into your week easily.

Supporting resources

Reference materials to support your learning and use alongside the sessions.

Lifetime access

One payment of £25. No subscription. Go at your own pace, revisit any time.

Questions

Things people often ask

Do I need to be fit to start this?
You don't need to be particularly fit, but you do need to be currently doing some strength training. At least a few months of doing squats, lunges, deadlifts and core work like deadbugs and side planks gives your body the foundation that makes jumping safe. If you're earlier in your fitness journey, the Train for Life membership is a great place to build that base and includes this course for free.
What if I have never jumped before?
That's exactly who Part 1 is designed for. The five-week preparation programme introduces impact gradually, session by session, so your joints, tendons and nervous system have time to adapt. You won't be jumping in week one.
How much time does it actually take?
Each session in Part 1 is just a few minutes long. In Part 2 you're looking at 2 to 5 minutes per session. The bone research actually supports this short-burst approach. Longer is not better here, and this is genuinely manageable alongside your normal routine.
I have osteopenia. Is this course safe for me?
Osteopenia is one of the main reasons this course exists. Controlled impact exercise is well-supported by research as beneficial for bone health, particularly at the hip and lumbar spine. If you have a DEXA score above -3 and no recent fractures, this is likely to be very appropriate for you. If you're unsure, a quick conversation with your doctor or physiotherapist will give you peace of mind.
What if jumping isn't right for me?
If you have a condition that rules out jumping this course isn't going to be a good fit for you. Strength training is a powerful tool for bone health in its own right and heel drops and stomping are genuinely effective alternatives that still send a meaningful signal to your bones, so stick with them and give this course a miss.
Can I do this alongside my other training?
Yes. This is designed to sit alongside your existing routine, not replace it. You can add a session onto the end of your strength training on the days you train. Just make sure you're warmed up and that you leave 24 hours between impact sessions.
Is this a subscription?
No. Introduction to Impact is a one-off payment of £25. Once you have enrolled, the course is yours to keep and work through at whatever pace suits you.

Ready to get started?

One course. One payment. Everything you need to begin adding impact safely.

£25 ONE-OFF PAYMENT  ·  NO SUBSCRIPTION Join Introduction to Impact
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