Jump-Landing Program

for Females:
Development of
a Systematic Progression
Model
Guy Mothersole, MSpEx,1 John B. Cronin, PhD,1,2 and Nigel K. Harris, PhD1
1
Sports Performance Research Institute New Zealand, Auckland University of Technology, Auckland, New Zealand;
and 2School of Exercise, Biomedical and Health Science, Edith Cowan University, Perth, Australia

ABSTRACT INTRODUCTION injury mechanism is particularly preva-

lent among athletic female populations
any sports, such as netball,

M
SPORTING MOVEMENTS OFTEN
(21,24,40). The inability for female ath-
INVOLVE JUMP LANDINGS FROM basketball, and volleyball, are
letes to correctly attenuate high jump-
A VARIETY OF HEIGHTS AND DIS- typified by a variety of jump-
landing impact forces through muscle
TANCES. THESE JUMP LANDINGS landing tasks that are often critical to
contraction has been linked to incorrect
ARE ASSOCIATED WITH HIGH success and winning performance. Typ-
landing technique (12,43), insufficient
ically, high ground reaction forces
GROUND REACTION FORCES. muscular strength (18,21,35), a lack of
(GRFs) are generated by athletes in
ALTHOUGH ATHLETES MAY HAVE balance (25,41), and deficiencies in neu-
these sports given the dynamic and
THE CAPABILITY TO ABSORB romuscular control (20).
explosive nature of jump landings in
THESE JUMP-LANDING IMPACTS, training and competition (12,36,48). To physically condition the body
INCORRECT LANDING TECH- When jump-landing impact forces are to effectively attenuate impact force
NIQUE, INSUFFICIENT MUSCULAR expressed relative to body weight (BW), during competition, it is essential to
STRENGTH, AND A LACK OF BAL- they have been reported to be as high as systematically progress jump-landing
ANCE AND NEUROMUSCULAR 5.7–8.9 BW (12,36,44) during specific intensity throughout training. This
CONTROL PLACE THE LOWER sporting movements. As a result, ath- can be achieved by gradually increas-
EXTREMITIES UNDER RISK OF letes are exposed to high external and ing the stress imposed on the body in
INJURY. DESIGNING AND IMPLE- internal forces, which are considered an effort to develop a high jump-
potentially injurious for the lower landing impact tolerance. This system-
MENTING JUMP-LANDING TRAIN-
extremities (24,44,46). atic increase in stimulus is important
ING INTEGRATING CORRECT
for continual adaptation and a prereq-
LANDING PRINCIPLES AND SPE- GRFs produced during jumping and
uisite for injury prevention and athletic
CIFIC CONDITIONING OF THE landing are an accurate representation
improvement (30).
LOWER LIMB MAY HELP TO of impact intensity as there is an asso-
ciation between impact force and com-
REDUCE INJURY PREVALENCE
pressive strain on the bones and
AND IMPROVE PERFORMANCE. KEY WORDS:
surrounding musculature (51). If the adaptations to training; athletic
THIS ARTICLE FOCUSES ON
impact force surpasses the force pro- training; complex training; exercise
TARGETED STRATEGIES AND duced by the involved musculature,
SYSTEMATIC PROGRESSIONS selection; exercise technique; female;
then all exceeding GRFs will be injuries/injury prevention;
FOR THE DEVELOPMENT OF diverted by the bones and ligamentous neuromuscular adaptations;
JUMP-LANDING PROFICIENCY tissue, which amplifies the expected plyometrics; resistance training
FOR FEMALE ATHLETES. risk of ligament ruptures (21). This

52 VOLUME 36 | NUMBER 4 | AUGUST 2014 Copyright Ó National Strength and Conditioning Association
Given the previous information, the impact stress (23). With respect to foot initial ground contact) can mediate de-
need for an appropriately designed placement, a forefoot to heel ground creases in landing GRF by 213%.
jump-landing program integrating cor- contact pattern is advocated with the Consistent landing technique feedback
rect landing principles and progressive feet landing parallel as this helps to is critical during each phase of this
conditioning of the lower limb is diffuse impact forces more evenly proposed training model to ensure that
apparent. This article first presents throughout the feet (29). In the case fundamental movement patterns are
ideal fundamental jump-landing and of a single-leg landing, the foot should maintained during potentially unsafe
feedback mechanics before introduc- be positioned under the body’s center jump-landing sequences. Furthermore,
ing a systematic progression model of mass (COM). Adhering to these fun- it is suggested to cease all jump land-
for the development of jump-landing damental jump-landing mechanics ings if the desired technique dimin-
proficiency. The model incorporates may help to reduce both the rate and ishes to ensure that the incorrect
recommended design methods and magnitude of GRF during impact. behavior is not learned. A set of sug-
targeted training components for effec- Receiving feedback is an essential part gested jump-landing kinematics for
tive program implementation. of modifying movement patterns as it effective feedback delivery throughout
is a key component of acquiring new training can be observed in Figure 1. It
FUNDAMENTAL JUMP-LANDING motor programs (12). Herman et al. is also recommended that the strength
AND FEEDBACK MECHANICS (18) examined the use of strength train- and conditioning coach uses a camera
When implementing any type of jump- ing and feedback on lower body bio- or other electronic devices for video
landing training, it is imperative that mechanics during a jump task. They recording purposes to reinforce verbal
the strength and conditioning profes- concluded that with the exclusion of feedback to the athlete, as this will be
sional emphasizes proper technique proper instruction on technique, ath- invaluable and likely enable a more
(40). It is proposed by Myer et al. letes may not effectively integrate the rapid progression through the phases.
(40) that throughout an effective benefits of their increased strength into
jump-landing sequence, the chest is their movement patterns. The use of JUMP-LANDING PROGRESSION
encouraged to be over the knees with video feedback and expert feedback MODEL
shoulders and hips aligned. The verti- has been shown to significantly reduce The majority of studies investigating
cal jump should have minimal for- vertical ground reaction force (VGRF) interventions aimed at improving
ward/back or side-to-side movement, (225.8%) for all video feedback condi- jump-landing performance and injury
and the landing should display ade- tions (43). Researchers exploring the prevention use a variety of training
quate flexion of the hips, knees, and effects of verbal feedback on volleyball methods, for example, strength and
ankles (Figure 1) as this helps to atten- spike jump–landing technique reported plyometric training (6,14,23,39). It is
uate impact forces. In addition, the that a single session of augmented feed- therefore difficult to decipher the
knees should be positioned above the back significantly reduced VGRF by degree of influence certain programs
feet with no excessive adduction or 223% (12). Similar conclusions were have on the training outcomes. It
abduction as equal distribution of force drawn from McNair et al. (37) demon- would seem that a combination of
across both the medial and lateral com- strating that precise kinematic instruc- training strategies has the most advan-
partments of the knee may reduce the tion (feedback on knee flexion angle at tageous effect on landing mechanics,

Figure 1. Fundamental jump-landing technique instruction: (1) head upright, (2) chest above knees with feet shoulder width apart,
(3) shoulders and hips level, (4) descend to a self-selected depth with knees in line with toes, (5) jump vertically
with minimal forward/back and side-to-side movement, (6) land with a forefoot to heel foot placement and adequate
flexion of hips, knees, and ankles.

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Jump-Landing Program for Females

impact force dissipation, and physical performance but also prevent injury. by Kritz et al. (33) where athletes are
conditioning of the lower body. The For this to occur, the program must loaded according to their ability to
most promising training components systematically progress in intensity, so perform an exercise and as such ath-
seem to be teaching fundamental exer- that the body can appropriately adapt letes are progressed through assisted,
cise techniques and landing principles to the given training stimulus. The most BW, resisted, eccentric, and plyomet-
with the appropriate feedback; improv- influential barriers that impede the ric exercises.
ing balance and stability with specific advancement of jump-landing perfor- This model incorporates 4 phases,
focus surrounding the ankle and hip mance are injury and training plateaus; which increase in load intensity and
joint; increasing muscular strength, with however, the correct application of pro- movement complexity (Figure 2).
particular emphasis on the muscles of gressive overload can potentially reduce The 4 phases focus on specific out-
the posterior chain; and heightening the effects of these barriers (30). In this comes and include (a) technique and
neural drive and neuromuscular control regard, we propose a model that ad- general strength, (b) eccentric strength,
through plyometric-type exercises. dresses this progression and the integra- stability, and alignment, (c) stretch-
The ultimate goal of a jump-landing tion of various training methods. The shorten cycle (SSC) propulsive power
program is to not only improve model is a derivative of that proposed and landing, and (d) sport-specific

Figure 2. Jump-landing training progression model.

54 VOLUME 36 | NUMBER 4 | AUGUST 2014

jump landing. It needs to be acknowl- squats, lunges, push, pull, bend, and produce increased flexion, which cre-
edged that each phase has a focus and twist patterns, form the basis of much ates a better position to absorb impact
builds upon the previous, but the focus of the training. forces (21). By strengthening these
is not exclusive to that phase. This type of movement education is muscles (Figure 4), and mimicking
With respect to the proposed model, typically linked to “strength endur- suggested landing mechanics, the
the reader needs to be cognizant that ance” training and is progressed body has a considerable mechanical
some examples are given for each of through an assisted, BW, or resisted advantage by simulating a safer land-
the training modalities used in each paradigm (Figure 3). For example, the ing position (38).
phase. There are, however, a myriad athlete is asked to perform a BW squat While landing, balance is achieved pri-
of exercises and combinations that can with good technique [Kritz et al. (32)], marily through the ankle and/or hip
be used. The menu is only limited by and if the athlete cannot perform an (14). Stability is maintained through
the imagination and experience of the acceptable squat, then it is recommen- the ankle when the body is static or
strength and conditioning coach. Each ded that the athlete performs assisted when there is limited disturbance as
program should be specifically tailored squat training until squat technique is seen during the end recovery phase of
in regard to the athlete’s particular perfected. Thereafter, this athlete will a landing, because of the joint’s small
weaknesses, sport movements, and posi- progress to BW squat training and range of motion (28). The ankle
tional demands. The aim of this model is when ready resisted squat training. achieves this stability mainly in the
to provide a framework to guide exer- Females have a tendency to adopt an anterior-posterior plane. Therefore, with
cise prescription and progression for erect trunk position during landing (27), regard to balance training, basic stability
a flexible decision-making approach to which can subsequently reduce flexion exercises are initially static with limited
meet the athlete’s requirements. of the knee (2). It is speculated that this movement. The objective of this is to
upright positioning of the trunk is develop the ability to activate the stabi-
PHASE 1: TECHNIQUE AND because of weak gluteal and hamstring lizer muscles and concentrate on propri-
GENERAL STRENGTH muscles, given their function as hip ex- oceptive information being received to
This first stage should focus on exer- tensors and trunk stabilizers (5). It is also maintain stability; therefore, this section
cises and techniques aimed at develop- documented that female athletes are has been termed “proprioception.” Static
ing competent movement patterns and inclined to use their quadriceps muscles balance exercises can be manipulated by
general strength. In this phase, exercises to a greater extent to stabilize during opening and closing eyes, changing the
are chosen that aim at optimizing landing while underusing their ham- arm position, and progressing from sta-
movement efficiency, laying the foun- string muscles (21,23,26). Particularly ble ground to unstable surfaces (Figure 5)
dation for more complex and explosive for the knee, the co-activation of the (50). The use of unstable surfaces aids
movement patterns typical of the latter hamstrings and quadriceps may provide the development of synergistic muscle
phases. Optimal movement has been injury protection during landing by re- recruitment and activation patterns
described as pain-free motion involving sisting anterior and lateral tibial trans- (22,41). It needs to be acknowledged
correct posture, muscle coordination, lation along with transverse tibial that strength and balance training does
and joint alignment (4). Typically, fun- rotations (9). Greater activation of the not necessarily need to be viewed in iso-
damental movement patterns, such as hamstring muscles allows the knee to lation. For example, exercises, such as

Figure 3. Squat progressions: left to right—assisted squat, body weight squat, resisted squat.

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Jump-Landing Program for Females

Figure 4. Hamstring exercises: top right—Russian hamstring drop (start position), top left—Russian hamstring drop (finish position);
bottom left—Romanian dead lift (start position), bottom right—Romanian dead lift (finish position).

single-leg squats, split squats, and lunges, mechanics are regularly demonstrated landing, which is the position they
will also challenge balance ability. (Figure 1). It is also advocated that all will be encouraged to replicate during
Plyometric training during phase 1 has landings are held for 3–5 seconds to eccentric landings in phase 2. These
been termed “long response” in that assist in the development of perfect types of jump landings can be pro-
the propulsion and landing are typified landing technique. gressed within this phase by increasing
by adequate hip, knee, and ankle flex- Box jump exercises are effective during the height of the box as this challenges
ion and also alignment upon impact. this phase as they develop basic jump- the force required to perform the
That is, the propulsive and landing landing ability in a controlled environ- jump. Increasing the height also in-
phases are deeper than other phases, ment. Jumping onto a box effectively creases the depth of the squat posi-
reducing particularly the landing forces develops jumping actions without the tion during landing as more hip
(i.e., soft landings), which become accentuated landing impact caused by flexion is required to get the feet onto
a greater focus in phase 2. Plyometric gravity through reducing the descent the higher box.
exercises should initially be performed to the ground. Jumping onto a box also Progression to phase 2 is recommended
bilaterally with a progression to single- allows the athlete to comfortably sim- once the athlete demonstrates adequate
leg landings once correct landing ulate a deep squat position during strength endurance during squatting

56 VOLUME 36 | NUMBER 4 | AUGUST 2014

Figure 5. Static balance exercises: left to right—single-leg floor, bilateral wobble board, single-leg Bosu ball.

and lunging patterns at an appropriate muscles with an eccentric muscle con- Balance training drills in phase 2 should
load in addition to demonstrating satis- traction focus has been shown to pro- transition toward more dynamic stabi-
factory single-leg balance. It is also mote greater gains in overall strength lizing exercises, however, they should
important that perfect technique during and muscle hypertrophy because of still be performed in a stationary posi-
jump-landing tasks (Figure 1) is dis- the larger loads that the muscle can tion, and therefore have been labeled as
played as competent performance in this control in comparison with concentric “dynamically static.” With the focus
phase is critical to the development of training (47). Therefore, an increase in being stability and alignment, effective
jump-landing ability in the latter stages muscle mass is an adaptation that may balance drills should allow the athlete to
of this progressive model. occur throughout this phase. maneuver their COM while continuing
In terms of specific exercises, the to stabilize on their stance leg (Figure 7),
PHASE 2: ECCENTRIC STRENGTH, emphasis should continue to progress as this is consistent with successful land-
STABILITY, AND ALIGNMENT squatting ability in addition to exer- ing performance.
The emphasis of phase 2 is to develop cises that focus on single-leg strength Exercises such as swings as seen in
eccentric leg strength along with development (Figure 6). Incorporating Figure 8 challenge functional ankle sta-
enhancing balance, stability, and con- single-leg exercises will help to develop bility and strengthen the gluteal
trol of joint alignment. The landing the athlete’s ability to express strength muscles. Cueing the torso to be strong
component is the primary focus in an unstable environment and eccen- and tall is important given the reduced
throughout this phase with exercises trically loading the lower extremities in base of support, which increases the
and drills projected toward improving a safe manner. In the absence of spe- required stability to perform compe-
the body’s ability to land controlled cific eccentric machines, the strength
and aligned. tent movement. The swing exercise
and conditioning professional is
can progress to swinging movements
During jump landing, the most promi- encouraged to be creative in designing
while on toes as this effectively de-
nent forces are present when the or using eccentric overload exercises.
creases the base of support and creates
involved musculature is contracting Instances of this could be using “two
a higher COM, which challenges the
eccentrically (8). Therefore, the body up one down–type exercises” where
athletes push concentrically with 2 ability to stabilize to a greater extent.
must possess adequate levels of eccen-
tric strength to control the body’s limbs and eccentrically lower with For the plyometric training compo-
movements and accomplish safe one. In addition, the exercises dis- nent, a progression to accentuated
jump-landing form (18). Consequently, played in Figure 4 are also suitable as landings begins, thus termed “eccentric
the strength-training emphasis during they effectively stimulate the eccentric response.” It is recommended that
phase 2 should move toward develop- action of the muscles involved in jump- drop and stick exercises are initially
ing “eccentric strength.” Exercising landing performance. used in this phase. Drop and stick

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Jump-Landing Program for Females

Figure 6. Single-leg exercises: left and middle pictures—lateral crossover step down, the athlete starts the movement at the top of
the box and slowly lowers the opposite foot to the ground; right picture—eccentric bulgarian squat, the athlete starts
with the front leg in an extended position and then quickly drops to the bottom position and arrests the movement.

exercises are performed with the athlete Exercises in this phase can be further Advancing drop landings within this
starting in a standing position and then advanced by performing drop landings phase can be achieved by increasing
quickly dropping into an athletic squat off a box. Drop-landing exercises are box drop height and also jumping dis-
stance. A progression from this point is particularly important as they allow tance. Increasing the box height will allow
to drop into a lunge position and then the body to adapt to high impact athletes to experience greater impact
finally a single-leg squat position. forces in a controlled manner (44). forces because of the effect of gravity

Figure 7. Dynamically static exercises: left to right—medicine ball single-leg squat (start position), medicine ball single-leg squat
(finish position); single-leg stiff-legged dead lift (start position), single-leg stiff-legged dead lift (finish position).

58 VOLUME 36 | NUMBER 4 | AUGUST 2014

Figure 8. Swing exercise: swings involve the athlete balancing on one leg flat footed while swinging the airborne leg forward and
back, laterally in front and laterally behind. A typical set would involve 10 repetitions (reps) on the left leg, forward and
back and then change to the right leg; this is immediately followed by 10 reps on the left leg, swinging the leg laterally
in front of the body and then change to the right leg; and finally 10 reps on the left leg, swinging the leg laterally behind
the body and then change to the right leg. The aim for the athlete is to perform all 60 reps without touching the ground.

and an associated increase in impact more degrees of freedom than the pre- prevalence (21), it is important that max-
velocity (38). In the same respect, larger vious drop-landing program in phase 2. imum neural strength is continually
jumping distances yield greater propulsive For example, because the landing is increased in an effort to attenuate the
forces upon takeoff (15), which effectively preceded by a jump, there is likely to increased impact forces experienced
increases both vertical and horizontal be greater horizontal and/or lateral during the advancement of exercises
COM velocities during landing. This in momentum to arrest or control when performed throughout this phase. In
turn increases the magnitude of the land- jumping for distance. addition, most sports necessitate athletes
ing forces. In addition, the proportion of The focus for the strength-training to possess certain amounts of strength
unilateral landings should increase to chal- component throughout phase 3 is endurance and power; therefore, maxi-
lenge the need to stabilize and balance. to increase “relative strength.” A typ- mal relative strength is an optimal qual-
Progression to phase 3 is recommen- ical adaptation of consistent high- ity to develop given the strong
ded once the athlete exhibits acceptable intensity strength training is the correlation between both strength
eccentric control during squatting at an growth and proliferation of myofibril endurance and muscular power.
appropriate load. Furthermore, athletes muscle filaments; however, increases As intimated previously, there is
must demonstrate an ability to maintain in strength can also be achieved by likely to be greater horizontal and/
balance during exercises that challenge increasing neural activation, which or lateral momentum to arrest or con-
dynamic stability in addition to per- limit changes in muscle size (16). trol during this phase because of the
forming correct landing mechanics dur- The objective is to develop neural inclusion of the propulsive jump
ing single-leg drop landings. This strength without increasing muscle phase; so, the strength training needs
would validate that the required physi- size to increase strength per kilogram to become multiplanar in focus. Exer-
cal ability is present to safely advance of body mass. It is recommended that cises that strengthen the musculature
the training phase. developing relative strength is in the vertical, horizontal, and lateral
achieved by increasing maximum planes are fundamental to this phase
strength while minimizing changes (Figure 9).
PHASE 3: STRETCH-SHORTEN
in body mass; however, it can also The location of the upper body’s COM
CYCLE PROPULSIVE POWER AND
LANDING ABILITY be developed by maintaining strength has been shown to affect the final posi-
Phase 3 of this progression model and reducing body mass. In particular, tion of the knee during landing (6),
should focus on exercises and techni- reducing body mass by decreasing particularly during single-leg landings.
ques aimed at developing propulsive body fat is advocated as this increases When landing is projected from a me-
power and landing ability. The impact the athlete’s functional body mass. diolateral direction or when landing
forces experienced during jump land- Given the association between from a perturbed jump, balance is
ings are inherently larger and have decreased strength and increased injury maintained predominately through

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Jump-Landing Program for Females

of athletes (44). Movements and

ground contact times are typically
quicker during this phase as opposed
to the 2 preceding phases; therefore,
this component has been termed
“short response.” Essentially, this
phase emphasizes development of
neuromuscular control, particularly
aiming to stabilize the working joints
through unconscious activation of
the surrounding musculature (46).
Unconscious muscle recruitment, co-
activation, and coordination have been
found to be critical factors involved
in successful jumping landing in
females (20).
Researchers have reported that after
a growth spurt, adolescent females do
Figure 9. Hip thrust exercise. not seem to develop the neuromuscu-
lar system at the same rate as the mus-
culoskeletal system (19). This is
the hip joint (28). This is evidently unstable surface (Figure 10). To con- suggested to reduce the amount of neu-
because of the hip joint’s larger ranges tinue the progression of swing drills, romuscular control of the knee during
of motion, which is achieved in the strength and conditioning coach landing, causing landing techniques
both the medial-lateral and anterior- should add a jump and land with each which are associated with injury. Vari-
posterior planes (1). This type of bal- swing repetition. These exercises are de- ous studies using plyometric-type
ance is termed “dynamic” as the body signed to develop functional stability training have been able to correct this
endeavors to stabilize while simulta- while also continuing to improve tech- imbalance in neuromuscular control
neously performing movement. nique in both landing and takeoff (6,17,34,39,42). The strength and con-
positions. ditioning coach needs to be aware of
It is recommended that balance train- this reduced control throughout the
ing exercises during phase 3 challenge With regard to the plyometric training, neuromuscular system during periods
stability in a dynamic fashion. That is, this phase should involve a wide vari- of rapid growth, thus paying particular
a landing will be preceded by a pre-- ety of movements that are dynamic in focus toward the development of
movement, such as a lateral jump. This nature with an overriding objective of phases 1 and 2. The importance of
can be progressed by jumping onto an enhancing the SSC and landing ability developing phase 3 is amplified as the
impact forces during landing occur too
rapidly to be modified by a reaction
response from the neuromuscular
system (13). To effectively prevent
unwarranted injury during jump land-
ing, it is essential to pre-activate the
involved musculature before ground
contact (20,46).
Muscle activation strategies and their
subsequent effect after plyometric train-
ing were explored by Chimera et al. (7).
This study observed significantly differ-
ent muscle activation patterns from the
adductor muscles with pre-activation
occurring earlier, in conjunction with
greater activation magnitude before land-
ing. Furthermore, significant increases
Figure 10. Dynamic balance exercise: left to right—lunge onto wobble board, jump in adductor and abductor muscle
onto Bosu ball. co-activation were found, suggesting that

60 VOLUME 36 | NUMBER 4 | AUGUST 2014

the muscles were working in concert to and landing ability specific to the sport skill and muscle coordination
balance joint forces during jump-landing or activity the athlete is engaged in. required to execute these exercises
propulsive exercises. This is in an effort to optimize the may help to foster neuromuscular
Plyometric exercises in this phase transfer of conditioning activities to adaptations that are transferred to
should demand quicker propulsive ac- the performance demands of the sport. sports performance (50). Another
tions and stiffer more abrupt landings. The focus for the strength-training effective set of exercises that can be
For example, the athlete could perform component during this phase is similar used to develop muscular power for
continuous hop and stick exercises with to phase 3 of increasing relative jump-landing proficiency are resisted
a focus on jumping and landing execu- strength but also consequently devel- jump squat variations (10). Jump
tion. This can be progressed into the oping “muscular power.” The overall squats involve the exact action of
athlete performing submaximal triple aim is to increase strength per kilogram jump landing in addition to providing
or quintuple bounding sequences with of BW in addition to increasing the similar neuromuscular benefits as
the strength and conditioning coach speed at which the load moves during weightlifting exercises (11).
observing their single-leg propulsive exercises. The amount of jump-landing Exercises and drills throughout this
and landing ability (alignment and sta- training the athlete performs during phase should use unanticipated cut-
bility) when there are increasing motor sport-specific training and competition ting actions and perturbed move-
control demands associated with is high velocity in nature and therefore ments, as this helps to integrate safe
increased horizontal and vertical will preserve or develop the athlete’s levels of sport-specific landing
momentum. Short response movements velocity capability. Therefore, if force- technique. Adaptations from this spe-
are more aggressive in nature and are an producing capabilities of the muscles cific form of stimulus have been
appropriate prerequisite for the sport- increase during this phase, the net shown to reduce injury prevalence
specific exercises within phase 4. effect will be enhanced power through and improve performance during
The ability to perform the jump- increasing the load lifted at the same multidirectional sporting activities
landing movements with good tech- velocity. The athletes, however, should (23). Specifically for balance and sta-
nique (Figure 1) drives progression also be instructed to increase the bility training, the ultimate aim during
through this phase. If faulty technique movement speed of exercises in com- phase 4 is to advance the athletes’
is observed during the propulsive parison with phase 3. Increasing rela- ability to maintain steadiness and
phase, the athlete could benefit from tive strength needs to be the continual regain stability while resisting exter-
further phase 1 training or a less aim during this phase, as it is quite nal forces. This type of balance train-
intense plyometric exercise. If faulty likely that the athlete’s resistance train- ing has been termed “perturbed
technique is observed during the land- ing volume will be reduced given the dynamic.” An example of this is get-
ing phase, then further phase 2 train- training requirements of the sport dur- ting an athlete to catch a medicine
ing may be prescribed. To advance to ing competition. This is assuming that ball while standing with one leg. This
phase 4, it is recommended that the this phase of training is implemented phase can also incorporate moving
athlete possesses adequate muscular adjunct to in-season competition. As swings that use the same initial swing
strength during resistance exercises with all phases, exercise selection movement process from phase 3;
with a multiplanar focus. It is also should complement the nature of however, they are overloaded by
advocated that the athlete demon- jump-landing actions and should be jumping and landing diagonally, lat-
strates the ability to stabilize from specific to the athlete’s particular weak- erally, horizontally, or backward after
a moving position. Furthermore, it is nesses. However, if an athlete has every swing. The preceding swings
advised that fundamental jump- developed the required level of relative can also integrate jumping with ball
landing mechanics along with control strength for their specific sport, posi- in hand in addition to perturbed or
and posture are maintained during ex- tion, and/or movement requirements, disrupted flight. This final progres-
ercises using multiple jump-landing as ascertained by the strength and con- sion of exercises allows the body to
efforts. Athletes who can repeatedly ditioning coach, it is suggested that attempt to stabilize in a sport-specific
perform short response jump-landing resistance training could progress to dynamic fashion.
activities successfully will demon- fast explosive movements, such as Phase 4 plyometric training concen-
strate the capability to effectively train Olympic-style weightlifting deriva- trates on jumps that are “sport spe-
these movements in a sport-specific tives. Weightlifting exercises, such as cific.” Intramuscle and intermuscle
context. power cleans and snatches, are an activation patterns are sensitive to
effective means of developing power specific landing movements (45);
PHASE 4: SPORT-SPECIFIC (31,49). The movement patterns used therefore, it is important to stimulate
JUMP-LANDING ABILITY in these types of exercises are similar the musculature with jump-landing
The objective of this final phase is to to movement witnessed in jumping- activities related to actual performance.
develop propulsive power production landing patterns (3). In addition, the An example of this is a depth jump

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Jump-Landing Program for Females

directional prompt drills (Figure 11) or

perturbing the athlete. Reducing the
reaction time for the athlete to perform
the directional demand will help to
progress this type of activity.
The final progression among the plyo-
metric components is to introduce
game-related drills and exercise situa-
tions that demand multidirectional,
unanticipated perturbed jump landings.
Examples of these situations are repeti-
tive rebound blocks in volleyball, 3-step
Figure 11. Directional cue jumping exercises: left to right—(visual) after completing jump shot at goal in handball, and/or
a ladder sequence, the athlete looks at the strength and conditioning receiving a pass that necessitates a jump
coach just before jumping either left or right depending on the direction of and reacting to the movement of the
the coach’s hand; (verbal) with the athlete initially standing outside the ball as seen in netball (Figure 12).
large hurdles, the strength and conditioning coach says a color, the athlete
then jumps inside with the correlating color between their feet with the During this final phase, the advance-
body facing the middle of the colored cross. ment to unpredictable game-
simulated movements requires the
integration of all training compo-
exercise in which an athlete descends during multiple drop jump–landing tasks, nents to be performed to a high stan-
from a height to the ground, thus over- the plyometric component can intro- dard. It is therefore critical that each
loading the eccentric phase and per- duce unanticipated landing drills to phase of this proposed model is pro-
forming a concentric action such as enhance the pre-activation of muscles, gressed only after the appropriate
a maximum vertical jump immediately thus increasing the ability to dynami- level of strength, balance, and jump-
after the landing. This is an effective cally stabilize during unplanned land- landing proficiency is continually
modality of training as it allows the ings. This is an important aspect to demonstrated to the satisfaction of
body to simulate similar loading stim- develop as many competition sporting the strength and conditioning coach.
ulus experienced during competition. actions involve reactive unexpected Decisions surrounding the advance-
Once the appropriate jump-landing tech- jump landings. These can be effectively ment of an athlete through each
nique (Figure 1) has been demonstrated administrated using verbal and/or visual phase is at the discretion of the

Figure 12. Reaction jump-landing drill: left to right—the athlete starts with a 1808 turn and then reacts and attempts to catch
a thrown ball. The athlete can also be instructed to land on a certain foot.

62 VOLUME 36 | NUMBER 4 | AUGUST 2014

strength and conditioning coach; plane landing kinematics in female athletes.
Guy In J Sports Phys Ther 6: 1–9, 2011.
however, it must be reiterated that
Mothersole is
demonstrating competent movement 6. Caster BL. The effect of height and post-
a Masters grad- landing movement task on landing
during a particular phase is the criti-
uate in sport and performance. In: Biomechanics in Sports
cal factor required for successful
exercise science XI. Hamill J, Derrick T, and Elliot E, eds.
progression.
with The School Amherst, MA: University of Massachusetts,
of Sport and 1993. pp. 60–64.
CONCLUSIONS
Recreation, AUT 7. Chimera NJ, Swanik KA, Swanik CB, and
It is evident that an effective jump-
University, Straub SJ. Effects of plyometric training on
landing program involves various com- muscle-activation strategies and
Auckland, New
ponents, which address the diverse performance in female athletes. J Athl Train
Zealand, and a strength and conditining
demands of landing that is implicit 39: 24–31, 2004.
coach for High Performance Sport New
during competition. Identified strate- 8. Chu D. Jumping Into Plyometrics.
Zealand.
gies targeted toward perfecting landing Champaign, IL: Human Kinetics, 1998.
technique, improving balance, and 9. Cibulka M and Threlkeld-Watkins J.
increasing strength and plyometric John B. Cronin Patellofemoral pain and asymmetrical hip
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jump-landing performance and Strength and 10. Cormie P, McCaulley GO, Triplett NT, and
reduce injury prevalence. Addition- Conditioning at McBride JM. Optimal loading for maximal
ally, to optimize athlete compliance, AUT University power output during lower-body resistance
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Nigel K. Harris Augmented feedback reduces ground
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method to maximize training effi- turer in Sport and volleyball spike jump. J Sport Rehabil 17:
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