Physical Preparation Before AFF Course

Accelerated Free Fall (AFF) is an essential first step to becoming a licensed skydiver. Good physical preparation is crucial for your safety and success in this course. Skydiving involves body control in the air, the ability to react quickly, and the stamina to endure multiple jumps in a day. Good preparation will reduce the risk of injury, improve body control, accelerate the learning process, and boost confidence. Cardiovascular exercise is very important - jogging or running 3-4 times a week for at least 30 minutes, cycling or swimming for variation. Start training at least 4-6 weeks before the course with a target of being able to run 5km without stopping. Core strength is the foundation for body control in the air. Recommended exercises include planks, Russian twists, leg raises, superman holds, and mountain climbers. Do this at least 3x a week. Flexibility is also important - hamstring stretches, quadriceps, hip flexor stretches, shoulder mobility, and yoga or Pilates 2x a week are highly recommended. Balance exercises like standing on one leg, bosu ball exercises, and slackline practice will help especially during landing. Mental preparation is also crucial - visualize every stage of the jump, breathing exercises, get enough sleep 7-8 hours, avoid alcohol and smoking. For nutrition, eat a balanced diet with enough protein, reduce junk food, increase water intake to at least 2 liters/day. On the day, have a filling but not heavy breakfast, bring light snacks like bananas or energy bars. Medical consultation before registering for AFF is very important, especially if you have a history of heart disease, epilepsy, or joint problems. Arch position is the basic position in skydiving that can be practiced at home - lie on your stomach, lift your chest and legs simultaneously, hold for 30 seconds for 5 repetitions. Ideal preparation timeline: 6-8 weeks before start cardio and strength training program, 3-4 weeks before intensify training, 1 week before reduce intensity and focus on recovery. Good physical preparation is not just about being physically fit, but also preparing your body and mind for an extraordinary experience. The most important thing is to be consistent in training and listen to your body.