Having read and watched our videos and articles over the past few weeks on knee and ankle injuries/prevention and the importance of glute and core stability you are now aware of some of the foundational exercises necessary to build the strength and stability needed for our next stage in training- Improving your JUMP and preventing injury when landing.
Many sport and movement activities contain a jumping component and common injuries have been identified in the lower extremities and specifically the knee and ankle joints associated with these components.
Factors which might contribute to the frequency and severity of such injuries include stresses to which the body is subjected during performance (forces and torques), body position at landing, ground reaction force, performance execution and landing surface, footwear, poor physical preparation and an inadequate warm up.
Some of these injuries include:
- Ankle sprains
- Shin splints
- Stress fractures- commonly of the foot or shin
- Planter fasciitis
- Achilles tendinopathy
- Compartment syndrome
To reduce the risk of injury we have designed a Jumping program that can be done is addition to your strength and stability exercises. The program shoulder be completed 3-5x week and after an adequate warm up.
1). Jump squats x 10
2). Jumping for distance x10
3). Quick double leg hops x 50
4). Double leg hops in star formation x5 rounds
5). Quick jumps side to side x5
6). Plyometric box jumps x10
7). Plyometric box landings x10
Keep an eye out later in the week for the video!