Instructing Female Athletes - The right way to Jump and Land to stay ...

Girls/women, it is important that you learn at the beginning of your sports career (ages 9, 10 or 11) the right jumping and
landing process as a way to teach properly for your sports activity, protect against personal injury and raise your vertical leap. In
research accomplished on female athletes, we are seeing that leaping mechanics vary from male athletes and these
differences are influencing women to some greater amount of leg and knee injuries as a consequence of poor technique on take-off and
landing from leaps. We understand that girls/women play sports in a very more upright position resulting in weak trunk, hip and leg
musculature. Girls/women as well jump with wrong knee position and land in an straight position consequently encouraging the
knee to shift side to side or turn for the period of landing. Enhancing technique and having more powerful in the hips, legs and
core will lessen your possibilities of sustaining a leg injury.

We as well understand that girls/women tend to have a wider pelvic position and increased lower back curve, factors that lead to
the femur, or even upper leg bone, rotating inward along with the knees assuming a "knock knee" position.

This "knock knee"
position places force on the Anterior Cruciate Ligament (ACL). Combine these factors with obtaining forces close to five
times your whole body weight, and you are on a high risk for injury. These types of ground reaction allows place a great amount of
pressure within the muscles, tendons, ligaments and cartilage all around the knee. One of our goals at Female Athletes
Very first would be to instruct girls/women the right way to jump and land, therefore, we have listed for you the steps to establishing
correct form on the take-off and landing from a jump. We cannot stress enough the significance of aiming to perform
each and every jump with the correct form.

Take-off:

1. Use your arms when you jump, which means, carry your arms back behind your body for balance as well as get ready for the
jump. Leaping can be a coordinated movement including many muscle groups in your body. The muscles within the shoulders,
back, chest, arms, core, hips, legs and feet virtually all operate together to set you from the proper position for take-off in order to
propel you up into the air. Develop these muscle groups for improved equilibrium and power.

2. Use the thumbs-up rule, which is driving or punching a person's arms and hands with thumbs upward around the jump. This particular arm
and hand movement can be the cause of around 10 percent on the height jumped.

3. Knees should be bent at least 60 degrees or greater and hips flexed 30 degrees or better prior to the take-off. In
simple terms, bend your knees more and squat down farther before you decide to hop. Your ankles will probably be flexed 25 degrees or
greater when you do this.

4. Have a neutral backbone before take-off and never a curved back or sunken chest pose. Also you should not be
bent over a lot of in the waist.

5. Maintain knees over your feet. For no reason need to see "knocked knees" while in the
squat before the jump.

6. Leap straight as an arrow. Maintain a tall hips position and project them way up (and at situations forward) for elevation
and distance.

Landing:

1. Try to land gently, light as a feather, we don't like to hear a loud landing or even a loud slap to the landing.

2. Land on your ball of your foot and sink into your heel.

3. Land together with flexed hip, knees and ankles to break down the landing forces.

4. Keep a straight back, neutral spine position.

5. Land having chest during knees and knees on the feet. Again, don't land "knock kneed."

6. Any time performing multiple plyometric activities in an exercise period, try to be just like a super ball. Be as fast
and flexible off the floor, the concept being to take the very least amount of time in touch with the floor.

7. Land on two feet whenever you can to help you absorb the landing forces.

When performing a jump workout program remember that Level of quality is better than Quantity. It is best to acquire
half dozen good quality jumps than 10 sloppy ones. Athletes really should have an excellent strength and suppleness base prior to starting on
a jump training program. Always train around the suitable areas. Land on an exercise mat, grass, track or wood gym
floor.

A proper plyometric training program need to include things like a balance and combination of jumps, hops and bounds. Include
jumps and hops in your program completed both forward and back and laterally. Different directions stress different
muscle tissues and can help out with injury avoidance. Keep your level of jumps or foot contacts per program low
especially with starters, anywhere from around 25 each and every day and 100 per week. Plyometrics can be performed 3- 4 times per
week, skip a day in between sessions or break down the jumps into linear and multi-directional days if done on back to
back days. Regularly be concious of the volume of jumps being carried out in each program. Perform your jump training course in
the presence of an informed instructor, parent or teacher. This person need to be capable of supervise and offer the right
comments on each and every jump.
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