Today's Edge:
Working on the skill of landing is just as important as jumping. This standing drop to jump sequence will help you do both.
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BENEFITS:
Everyone wants to jump higher but they forget to train for the landing too. Training to land correctly is a big key to injury prevention. Landings and decelerations are violent actions on the body. It's important to land and slow down precisely. This exercise helps you to practice the skills of landing and decelerating in a controlled way. The jump portion is also a nice way to add basic plyometric training into your program.
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COACHING KEYS:
Start standing tall with your feet together. Drop your arms and hips into the squat landing position rapidly and simultaneously. Immediately explode up into your squat jump for height. Land with toes facing front, feet outside shoulder-width, and core engaged. Avoid arching or extension through your low back, keep the logo on the front of your shirt facing forward, and control your knees so they don't collapse inward. Land somewhere between the balls of your feet and mid-foot. Landing too far forward on your toes or back on your heels will make for a sloppy or unbalanced landing.
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HOW TO USE:
Use this exercise as the end of a warm-up or paired with a strength exercise like the squat. It can also be paired with any grip dominant upper body exercise. It's an early stage plyometric exercise that's good for anyone looking to add in jump/land training to their program. Shoot for 2-4 sets of 5-10 jumps.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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