The goal of jumping in BMX racing is simple: spend as little time in the air as possible, land smooth, and catch as much of the backside of the jump as you can to collect speed off the downhill transition.
Simple in theory. Hard in practice.
The scary part of jumping is not knowing exactly how a jump will send you. Every take-off is different. How fast to hit it, how much to boost, how much to push through — these decisions happen in fractions of a second as you travel up the lip. The good news is that with enough practice, your body learns to make those adjustments automatically. It becomes instinctual. But you have to put the time in first.
How do you start learning to jump in BMX racing?
The only way to get better at jumping is to practice. Start small — tabletops are perfect. They let you push yourself a little further each time without the consequences of landing short of a double. Start slow. Use flat pedals. Progress gradually to bigger jumps.
There are plenty of jump parks around these days with different transitions and take-off angles. Riding different jumps and feeling steeper take-offs is one of the best ways to teach your body to adjust on the fly. That's why dirt jumps are such a valuable training tool. Steeper take-offs, more confidence, more body awareness in the air.
Dirt jumps are designed for height and tricks — race jumps are designed for speed. They're different, but being able to go back and forth between the two is a huge advantage as you move into the higher age groups. The only downside is the risk — bigger, steeper jumps mean more exposure if things go wrong. Progress carefully.
Jumping on the BMX Track
When you first start hitting jumps on a BMX track — particularly at a younger age — jumping won't necessarily be the fastest way through. That's fine. It's skill development. You're building control, building feel, and building options for different race situations.
Ask a local coach to help you choose a suitable jump and assess your approach before attempting it. Jump shapes and landing areas vary, so do not assume that coming up short will be forgiving. Build control on smaller features and progress when you can repeat the skill consistently.
Is jumping always faster than manualing?
No. Your best option depends on the section, your speed and the skills you can repeat confidently. Jumping adds another option, but it does not automatically produce a faster lap. Our guide to manualing in BMX racing explains how keeping the rear wheel on the track can help you negotiate rollers.
Compressing and Popping
To get over bigger jumps on a BMX track, you need to learn how to compress at the bottom of the take-off and pop off the top of the transition.
As you hit the face of the jump, bend your arms and legs slightly and anticipate the take-off. As the bike travels up the face, absorb a little more of the transition into your body through your arms and legs. Before you reach the top of the transition, extend — this is the pop — and drive off the jump. Once in the air, spot the landing and aim for a smooth two-wheel touchdown, clearing the peak of the next roller.
The problem a lot of young riders have is they can't compress and extend fast enough, or they extend too late and miss the transition entirely. If that sounds familiar, work on your bunny hop off the track. The bunny hop teaches the same pattern — compress, explode upward, bring the bike with you. It's one of the best tools for developing jumping ability and I'd recommend every young rider makes it a priority.
Jumping for Speed
Once a rider gets older, stronger, and starts hitting jumps with more speed, the approach changes. The goal shifts from clearing the jump safely to keeping the bike as low and flat as possible through the air.
This is where the lean-and-push technique comes in. As you leave the lip, lean your weight forward slightly — almost dipping the front wheel into the space between the two rollers of the double. You're not popping for height. You're pushing through the jump, keeping the bike flat, and getting the front wheel searching for the landing as early as possible. The lower and flatter you travel, the faster you get across.
Some jump lips want to send you upward. A race jump doesn't care what you want — it'll try to throw you anyway. Pushing through and staying flat takes deliberate effort and a lot of repetition. Practicing on steeper jumps like dirt jumps is one of the best ways to develop this skill, because steeper take-offs force you to make those adjustments faster and with more commitment.
Build your jumping practice into your training
Jumping is one of those skills that can separate riders — having the ability to jump through a section clean can make all the difference. The fastest riders in the world make it look effortless — low, flat, smooth landings, no wasted air time. That doesn't happen by accident. It happens because they've spent thousands of hours on tabletops, dirt jumps, and race tracks teaching their body exactly what to do.
Start small. Build confidence. Progress deliberately. Get your bunny hop dialled — it pays off more than most riders realise.
If you want a training system that builds your track skills alongside your strength and sprint program, the HRVfit Speed Method gives you individualised monthly coaching, weekly check-ins, and video analysis built around your race calendar.
For help fitting skill practice around your other sessions, explore HRVfit's BMX coaching online or compare the BMX training plans for your age and experience.
See you on the gate.
Tony Harvey
6x Australian BMX Champion | Founder, HRVfit