Jump training: landing skills

Jump training: flooring skills!

　　In explosive training, jumping training is a very important component. On the sports field, the most important movement mode of jumping!

　　However, jumping movements are the type of exercise with the greatest risk of injury. Many people only focus on how to jump up, jump higher and farther, but often ignore the skills of landing or slowing down. This is undoubtedly bad!

　　Jump training, in order to reduce the risk of injury, you need to learn landing skills

　　Landing is more important than jumping. You need to use active muscles to absorb pressure, rather than ligaments and passive joint structures to bear pressure!

　　The following is a hip strategy.

　　When deceleration (grounding), use the "hip strategy (hip) Strategy): Use powerful hip extensors - gluteus maximus and knee extensors - quadriceps to cushion the impact. Complete the movement is considered the most efficient technique, and it also reduces the overall pressure of the passive system (ligaments, cartilage and bones). "

　　Hip strategy contains 4 elements:

　　I: Torso flexion: Learn to lean forward while keeping the spine neutral and moving the center of gravity forward. This can in turn help you reduce the pressure on the front of the knee and may recruit a greater degree of hips.

　　　　2: Hip flexion: Imagine how you would do it if you were going to do it in a chair. The answer is to sit back, not the radish squat with your knee forward. Backwards help activate the posterior dynamic chain (trunk, hip, back thigh), and encourage subjects to use muscles to absorb impact, rather than using bones and limbs to absorb absorption.

　　　　　3: Limit the movement of the front side of the knee: Remember to make sure to make enough hip flexion to avoid excessive forward movement of the knee, which can reduce the pressure on the patellofemoral joint and the patellar tendon on the knee.

　　　IV: Open the hip joint and avoid the inner knee 8: When landing, make sure your knee and toes are in the same plane, which can avoid the risk of medial ligament strain on the knee

　　The above strategies will help reduce the impact of pressure, which also means reducing the risk of injury or the development of pain.