Why jump when you can’t land?

Demonstrating huge amounts of force by jumping far and high is awesome

But…If you can’t land safely…there’s going to be some problems!

Here are some basic exercises and progressions for developing good solid, robust and safe landing mechanics

Speed Drops

Get yourself as high as possible. Then rapidly drop and stick your landing in the “athletic position”.

(Note: This isn’t a jump. It’s a drop)

Broad Jumps

A broad jump is a linear jump which can be demonstrated in several different ways. However, in this example we are focusing on landing and sticking in that “athletic position”.

Split Jumps

This split stance position makes it a bit more challenging to efficiently express power to take-off. But the real challenge is remaining stable in the landing due to the inline foot position. Again, stick the landing.

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Hop & Stick (On-the-Spot)

Like most exercises, we progress them by changing them from being bilateral (two limbs) to unilateral (one limb). First, we try and master this on-the-spot.

Hop & Stick (Linear)

Once mastered on-the-spot. We then increase the complexity by adding direction and therefore more external forces.

Start working your way through these exercises progressively.

Master one before moving on to the next.

Your aim is to be able to cope and tolerate the landing forces so build them up in volume gradually.

I would start with 3 sets of 5 repetitions before increasing the number sets.

That way you can ensure your technique doesn’t get compromised by fatigue during each set.