Injury prevention, body control, and the ability to rapidly produce and absorb force are just a few of the many benefits jump training has to offer. But before any athlete starts rebounding off the ground with high-intensity plyometrics, it’s critical to first master proper landing mechanics.
This foundation is especially important for female athletes. Following puberty, girls experience a widening of the pelvis, resulting in a larger Q-angle (the angle between the hip and knee). This structural difference can increase the risk of knee injuries—particularly ACL tears—if landing patterns aren’t controlled. Teaching proper mechanics early not only minimizes this risk but also builds confidence and strength that transfers directly to sport.
Jumping and landing drills should not just be about height and power—they must emphasize control, stability, and positioning. Below are four foundational drills we use with athletes of all ages to reinforce proper patterns and reduce injury risk.
DRILL 1: DOUBLE-LEG DROP SQUAT
Great for both beginner and experienced athletes
- Start in an athletic stance, arms in front of your chest
- Stay light on your feet—imagine being able to slide a credit card under your heels
- Rapidly pull your arms back, breathe out, and drop into a squat, stabilizing on both feet
- Hold the landing for 2 seconds to reinforce control
- ✅ 3 sets of 10 reps
DRILL 2: JUMP INTO DROP SQUAT
Adds dynamic movement to challenge landing mechanics
- Begin in a shallow squat, arms pulled back
- Jump straight up, swinging arms overhead for power
- Land softly in a controlled shallow squat, pausing for 2 seconds
- Focus on smooth, quiet landings—like a ninja, not an elephant
- ✅ 3 sets of 10 reps
Why Single-Leg Control Is Non-Negotiable
Running, cutting, decelerating, and transitioning all involve single-leg support under high forces. If an athlete can’t stabilize on one foot, they’ll leak energy and increase injury risk—especially in high-speed game situations where milliseconds matter.
Simple doesn’t mean easy. Master these two drills to strengthen single-leg landing mechanics and build resilience.
DRILL 3: SINGLE-LEG DROP SQUAT
- Start in an athletic stance, arms in front of chest
- Stay on the ball of your foot
- Pull arms back quickly and drop into a controlled single-leg stance, stabilizing and breathing out
- Hold for 2 seconds
- ✅ 3 sets of 6 reps each leg
DRILL 4: LINEAR HOP + HOLD
- Stand on one foot in an athletic position
- Drive the arms and non-working leg up and forward, pushing the ground away, jumping forwards
- Focus on full leg extension in the jump
- Land on the same leg, absorb the landing softly on the ball of the foot
- Exhale and throw your arms back to help stabilize
- ✅ 3 sets of 6 reps each leg jumping forwards with each jump as if jumping on a tight rope/balance beam