Bulletproof Your Landing Technique for Jumping

                

The final part of this Blog series is about the end of the jump, the landing.

The Landing is the most important part of any jumping activity in terms of injury prevention.

Landing skills can be practiced in a short amount of time and will bring many long-term benefits.

The ideal jump landing allows an athlete to safely and efficiently absorb shock through the joints (hips, knees, and ankles) during the landing. 

It also puts the body in the right position to rebound safely and powerfully. 

This movement comes fairly easily once trained. 

The goal is to land softly and transfer the impact forces, first to the larger gluteus muscles, and then the hamstrings, quads, and calf muscles during the landing.

Proper Landing Technique:

Begin with a thorough warm up, and use the glute activation routine to get the glutes firing prior to practicing jumping and landing drills.

Initiate small (1-2 inch jumps), land as softly and quietly as possible, and sink deeply into the landing.

Land with your whole foot and keep your weight evenly distributed from heel to toes. Avoid landing only on the balls of your feet.

Ensure your knees are tracking over your foot and not caving in or falling outward.

Shift your weight back over your heels. Your knees should remain behind your toes during the movement.

Focus on the glutes (review the safe squat technique) throughout the movement.

Over several weeks, and with your trainer's guidance, increase the height of your jumps to a 12-inch box.

Follow your trainer's lead regarding reps and sets, but consider performing 2-3 sets x 6-10 reps. Do this 3 times each week or more as instructed.

Jumping drills can be intense, so recover well after a session and stop when your form fails, your lower body fatigues, or you have any aches or pains. 

It does more harm than good to practice this drills with poor or sloppy form.

Now jump to it!

https://www.verywellfit.com/how-to-safely-land-a-jump-3119996

Video: https://www.youtube.com/user/pacresearch1

Improve Your Standing Long Jump with the Bootstrapper Squat

                     

So, yesterday we learned about the Hip Hinge-Squat Continuum and that the Kettle Bell Swing has a Functional Correlation to a standing long jump.

The mistake most people make when they perform a standing long jump is they “squat” the movement rather than “hip-snap” the movement.

Remember the Dan John's Continuum?

We are now talking about the middle of this continuum.

Today we learn about the under-utilised “Bootstrapper Squat”

The Bootstrapper Squat is a Mobility Exercise that is the perfect warm up for standing long jump.

It consists of holding a Kettle Bell out in front of your body (by the ears) whilst you are in deep Squat.

Then, keep your feet in place and lift your hips up high so you are now in a hinge position, letting the Kettle Bell come between you legs.

How to do Bootstrapper Squat:

Step 1: Take a Kettlebell and hold it with both hands under your chin.

Step 2: Stand with your feet shoulder width apart.

Step 3: Squat down so that you are almost sitting on your heels.

Step 4: Straighten your legs out and lean your body forward at the same time.

Step 5: As you lean forward stretch your arms down so that the weight goes between your legs.

Step 6: Bend your legs again, sit back on your calves, bring weight under your chin, and straighten your upper body back up.

Step 7: This completes one repetition.

Try this awesome mobility exercise and let me know how much your standing long jump improves?

Dan John, the Bulletproofbodies Team Salutes you.

https://www.otpbooks.com/

Video: https://www.youtube.com/watch?v=P5BrY-rOqCc