How to Jump & Avoid Injuries! - Iron Health Physical Therapy & Cryotherapy
Joseph Rendina

"Almost Daily Health Tips From Physical Therapist Joseph Rendina..."

Use the Form Below to Get Them All Sent to You for FREE

How to Jump & Avoid Injuries!

ACL Injuries is the most common injury on & off the field. Very common in collegiate and high school athletes of all sports. My personal thoughts on this issue is that many athletes are receiving poor training programs and poor feedback. This blog & video will touch upon the mechanics of jumping and landing properly.

Landing efficiently involves:

  • Landing on the balls of the feet sinking down into the heels
  • Knees aligned with the mid to outer foot – vs knees buckling in (valgus position)
  • Hips are back absorbing force – this will enhance performance as well if the landing is followed by another jump or sprint in any direction
  • Slight forward lean of the trunk with the back flat

JUMPING

Jumping

A great way to see how the athlete moves is have them jumping in place. Take notice on how they jump and how they land. Film the landing or the jumping and dissect it! Where are there knees? Is the spine neutral? Do they stomp when jumping in place? This is all relative to how the athlete performs in the field. Work on the area that is most necessary and progress from there.

Looking at the bio-mechanics of landing:

  • Ankle mobility – specifically dorsiflexion
  • Hip mobility and stability
  • Trunk stability
  • Thoracic spine and shoulder mobility and stability – especially for athletes that must go overhead (rebounding, blocking, spiking, etc)

LANDING

Landing

Disclaimer: If you continue to experience unbearable, reoccurring pain, be sure to schedule an appointment with your physician or join our physical therapy family and allow us to help you regain function.

Iron Health is located in Briarcliff Manor and the greater Westchester NY area; our neighboring towns include Chappaqua, Mount Kisco, Tarrytown, Irvington and Pleasantville. If you have any questions, fill out a Discovery Session form and we will contact you as soon as possible. OR If you have any questions, fill out a short form by clicking the button below and we will contact you as soon as possible.

Greg Muy

Greg graduated with a Bachelors of Exercise Science Clincal at Mercy College and is now a Strength and Conditioning Specialist.

Greg’s focus on exercise is based upon moving well and feeling good! He plans to open up his own crossfit gym and start his career as a strength coach.
Greg Muy

Latest posts by Greg Muy (see all)

Scroll Up