But getting involved in jump training without any landing experience can be a cause for concern. A recent study done at the University of Tokyo showed that landing training—if even short term—improves jump height and decreases the risk of injury from landing impact. The study took 20 healthy males and randomly separated them into two groups, the training group and the control group. The training group received two weeks of instruction and feedback on the proper way to land, while the control group had none. The results of the study, published in the June 2013 issue of Journal of Strength & Conditioning Research, showed that the training group had decreased landing impact, meaning less possibility for injuries, and increased jump height, compared to the control group that didn’t have much change in either. More from Prevention: Burn Calories, Build Bones “Learning to jump and land light is important to protect your hips, knees and ankles from injury,” says Michelle Lovitt, an exercise physiologist and trainer. “And the sooner you learn it the better.” Lovitt explains that the earlier you train your body to practice landing, the sooner neuro-muscular development begins. This is the connection between your brain telling your body you’re going to jump and land lightly, and your muscles knowing what to do. “Athletes are a great example of the positive impact that comes from developing this connection early on,” says Lovitt. “Their brains no longer have to think ‘I’m going to jump and land lightly’ and instead they just perform it.” How can you ensure you’re landing correctly when doing plyometric activity? Use these tips from Lovitt to safely achieve a higher hop. Start Small. Lovitt recommends using a 12-inch by 12-inch box to begin with. “If you can perfect your form on a smaller box first, moving to a two-foot plus box will be a cinch.” First Steps. “Begin stepping off the box one foot at a time, instead of jumping,” says Lovitt. “Get the feel for the box and the form you want your body to be in when you start to jump.” Position Yourself. Changing your posture is important for jumping. “I tell clients to get into a quarter squat so there is a natural bend in the knee, chin up, chest out, and butt back.” This form will give you the most power to explode upwards, and landing lightly in the same form will protect your joints and muscles. Listen To Your Body. “Once you feel that brain to muscle connection, try a light jump,” says Lovitt. More from Prevention: 12 Ways To Break-Proof Your Bones More from Prevention: What Your Fitness Says About Your Longevity
