Jumping and Landing drills This is part of the movement dynamics syllabus. Ideally do this with a coach to start with so they can check you are doing this correctly. Foot contact should be a flat foot so the whole foot absorbs the landing. i.e. not on toes or ball of the foot. Work the ground as hard on landing as on take off. You should dip no further on landing as you do when you take off, i.e. no bounce down then up. Start 2 footed. Only progress to one foot when competent on 2 feet. Forward jumping in place 2 foot to 2 foot jump, start at 50cm controlling the landing. Progress up to 1m or the width of a lane (1.2m) Straight bounds. Jump forward and land controlling the landing and repeat over several small hurdles, cones. Square jumps/hops Set up a square, can use cones, 10cm hurdles, or even just use tape or the intersection of track lines. Jump in and out of the square in every direction, forward, left, back, right. Control the landing and the flat foot contacts at every jump. Once you get good at it can progress to one foot or make the square bigger. Progression to plyometrics This is getting to advanced level, usually athletes aged 16+ whose bone structure has matured. They should also have a high level of strength in their calves, ankles. Attempting plyometrics on weak ankles can lead to injuries, particularly in the Achilles tendon. Once athletes get to this level they should have a coach setting the session exercises and volumes. Athletes should be competent at the jumping and landing with good foot contacts and fully controlled landings before progressing to this level. It should be done initially under coach supervision to check you are doing this correctly as incorrect technique can lead to injury. Once you can do this exercises can include Continuous jumps over mini hurdles on 2 feet. Drop jumps bounding Multiple hopping (very advanced)
Jumping and Landing drills This is part of the movement dynamics syllabus. Ideally do this with a coach to start with so they can check you are doing this correctly. Foot contact should be a flat foot so the whole foot absorbs the landing. i.e. not on toes or ball of the foot. Work the ground as hard on landing as on take off. You should dip no further on landing as you do when you take off, i.e. no bounce down then up. Start 2 footed. Only progress to one foot when competent on 2 feet. Forward jumping in place 2 foot to 2 foot jump, start at 50cm controlling the landing. Progress up to 1m or the width of a lane (1.2m) Straight bounds. Jump forward and land controlling the landing and repeat over several small hurdles, cones. Square jumps/hops Set up a square, can use cones, 10cm hurdles, or even just use tape or the intersection of track lines. Jump in and out of the square in every direction, forward, left, back, right. Control the landing and the flat foot contacts at every jump. Once you get good at it can progress to one foot or make the square bigger. Progression to plyometrics This is getting to advanced level, usually athletes aged 16+ whose bone structure has matured. They should also have a high level of strength in their calves, ankles. Attempting plyometrics on weak ankles can lead to injuries, particularly in the Achilles tendon. Once athletes get to this level they should have a coach setting the session exercises and volumes. Athletes should be competent at the jumping and landing with good foot contacts and fully controlled landings before progressing to this level. It should be done initially under coach supervision to check you are doing this correctly as incorrect technique can lead to injury. Once you can do this exercises can include Continuous jumps over mini hurdles on 2 feet. Drop jumps bounding Multiple hopping (very advanced)
Foot-and-Ankle-conditioning.docx