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Mastering Jumping and Landing: A Key to Injury Prevention and Performance in Sports

Updated: Oct 6

Published by Body Fit Physiotherapy – North Adelaide




🚀 Why Jumping and Landing Matter in Sports Performance & Rehab


Jumping and landing are fundamental to nearly all field and court sports — from footy to netball to basketball. However, most non-contact injuries to the ACL, ankle ligaments, and even patellar tendons happen not during take-off but on landing.


✅ Poor landing technique = higher injury risk✅


Great landing control = improved performance + reduced injuries


Studies have shown that neuromuscular retraining that includes jumping and landing technique can reduce ACL injury risk by up to 72% (Hewett et al., 2006).


🧠 What Happens After a Knee or Ankle Injury?


After an ACL tear, ankle sprain, or other lower-limb trauma:


  • You lose proprioception (joint position sense)

  • Muscles like your glutes and hamstrings become underactive

  • Your brain avoids loading the injured side → leading to poor biomechanics


This is why just getting strong again isn’t enough. You need to re-learn how to move, land, and react under load.



In this practical video, our physio team at Body Fit takes you through:


  • 🔄 Double-leg drop landings for symmetrical loading

  • 🦵 Single-leg landings to retrain joint stability

  • 🏃 Lateral hops and reactive drills to simulate real-game movement

  • 📏 Coaching cues to monitor knee valgus, hip control, and postural alignment


These are ideal for:


  • Post-ACL reconstruction

  • Chronic ankle instability

  • Patellofemoral pain

  • Jumpers knee / patellar tendinopathy

  • Athletes in running, basketball, soccer, and netball


📈 Evidence-Based Tips for Safer Landings


Common faults to avoid:


  • Knees collapsing inwards (valgus collapse)

  • Stiff landings without joint bend

  • Uneven weight distribution

  • Leaning or twisting through the trunk


Ideal landing form includes:


  • Soft knee and hip flexion

  • Even weight across both legs

  • Knees aligned over toes

  • Controlled trunk position

“Targeted neuromuscular training significantly enhances jump-landing mechanics and may reduce the risk of lower-limb injury in athletes.”— Myer et al., Sports Health, 2013

💪 When Should You Introduce Jumping and Landing in Rehab?


These drills typically start in late-stage rehab — often around:


  • Week 12+ post-ACL reconstruction

  • 3–6 weeks after mild-moderate ankle sprain

  • After your physio has cleared you for dynamic, load-bearing tasks


⚠️ Always build from double-leg → single-leg → reactive drills


🧩 Our Approach at Body Fit Physiotherapy


At Body Fit, we believe in evidence-based rehab that’s built around movement retraining. We don't just chase pain — we address the way your whole body moves.


That’s why we:


  • Include jumping/landing re-training in return-to-sport planning

  • Use objective testing to assess readiness (not just time-based protocols)

  • Combine rehab with strength, mobility, and sport-specific drills

  • Work closely with local GPs, sports doctors, and coaches for integrated recovery


✅ Ready to Return Stronger?


Whether you’re recovering from a knee or ankle injury or want to reduce your risk of injury, retraining how you jump and land is essential.


📍 Come visit us at Body Fit Physiotherapy in North Adelaide.


💻 Book an appointment online or call us today to start your custom recovery plan.



 
 
 

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