Landing Mechanics & Athletic Development
Landing mechanics have a few characteristics which will be looked at below.
Feet are placed shoulder width apart - Ankles are under knees.
Knees track over your toes - Avoid knee valgus.
Knees flexed on initial contact - Absorb force.
Weight balanced on both sides evenly.
Hip flexed - Absorb force.
Trunk - Neutral spine, facing forward.
Head - Relaxed, looking forward.
Ensure you are actively absorbing landing forces, not passively.
What's important to remember is that the criteria we are looking for here is not indicative of sporting performance. Injury prevention and sports performance should not be confused. For example, while we are looking for soft landings during this exercise, we know that stiffer landings and shorter contact times with the floor are more representative of better athletic performance. It all comes down to knowing what you are looking for and knowing what to coach and when to coach it.
- Kernozek, T., Torry, M. and Iwasaki, M. (2008). Gender Differences in Lower Extremity Landing Mechanics Caused by Neuromuscular Fatigue. The American Journal of Sports Medicine, 36(3), pp.554-565.
- Padua, D., DiStefano, L., Beutler, A., de la Motte, S., DiStefano, M. and Marshall, S. (2015). The Landing Error Scoring System as a Screening Tool for an Anterior Cruciate Ligament Injury–Prevention Program in Elite-Youth Soccer Athletes. Journal of Athletic Training, 50(6), pp.589-595.
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