Correct Landing Drill Exercises

In sports, landings are important and often delicate. A bad landing can result in injury, especially when an athlete lands on stiff legs. She must learn to absorb the force of the landing correctly, not only to prevent knee and hip pain but also to produce more power and momentum, says Mitch Hauschildt, prevention, rehab and physical performance coordinator at Missouri State University. Drills help in training the body to land safely.

  1. Single Leg Jump

    • Gymnastics coach Tony Retrosi recommends the single leg jump drill because of its low impact on the joints. To perform, place a stack of mats on the ground. Stand on one leg, facing the mats and jump onto the stack of mats with your support leg. The other leg should be bent at the knee and completely off the floor. Jump right off onto the ground as soon as you land on the mats. When you land, keep your support leg in a slight squat to avoid hurting the knee. Switch legs and repeat.

    Box Jumps

    • Box jumps are advocated by USA Gymnastics because they teach athletes how to absorb the shock of a landing without hurting themselves. To get started, place a box or a stack of mats on the ground. Stand on top, then step forward to jump off to the ground. Land in a slight squat, with your straight torso tilting a little toward the floor and your shoulder blades pulled back. Keep your arms in front of you at shoulder-height. When you feel confident with this drill, you can try it from a higher surface.

    Depth Jump

    • This depth jump drill is especially useful to volleyball players because it works volleyball-specific endurance. Begin by placing a box on the ground. Stand on it with your feet about hip-width apart. Step off the box and land with your knees slightly bent. Immediately after hitting the ground, swing your arms up and jump as high as you can, using the momentum from the previous jump. Land again with your knees in a slight squat. Repeat this last jump five times without stopping.

    High And Down

    • The Iowa Association of Track Coaches says the high and down exercise teaches athletes to carry their weight forward instead of backward when landing. To do this drill, place a box on the ground. Run six to eight steps and leap up to land on the box, then jump right off with your arms extended over your head. Land with bent knees to better absorb the impact on your hips and other joints.