Exercise of the Month: Landing Mechanics

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

November – Landing Mechanics

Position 1

Jumping is an important element used in many sports.  Being able to jump high is good, but one also needs to be able to land from the jump well too.  It is important to concentrate on the landing technique more than the jump. This is because a bad landing can lead to very serious injuries and if someone is injured, then it does not matter how high they can jump since they are on the sideline.  Proper Landing Mechanics can also make one quicker and more explosive. 

Position 2

When practicing Landing Mechanics you should start by standing tall on a small box or step, about 6-12” high, with your arms straight overhead as in the picture for position 1.  Then step forward and fall to the ground, do not jump.  As you are falling, prepare for the landing by bending at your hip, knee and ankle with your feet shoulder width, core tight, chest up, and arms aggressively swinging down and back from the shoulder.  Upon landing, you want your entire body to be very still and stable at the moment of impact.   While on the ground, keep your body weight even between both feet and your chest up with your arms back.  After landing the first few, hold position 2, as in the pictures, for 5-10 seconds to help your body “remember” the position.  

Position 2 Side View