Coaching Female Athletes - Tips on how to Jump and Land to avoid ...

Girls/women, it is essential that you discover at the outset of your sports career (ages 9, 10 or 11) the proper leaping and
landing process in order to teach properly to your sport, prevent personal injury and raise your vertical leap. In
study done on female athletes, there has been that jumping mechanics vary from male athletes and these
differences are predisposing women to a greater volume of leg and knee injuries on account of poor approach on take-off and
landing from leaps. We know that girls/women perform sports in a even more vertical position causing weak trunk, hip and leg
musculature. Girls/women as well jump with improper knee position and land in an straight position thus allowing the
knee to go side to side or turn for the duration of landing. Improving technique and achieving tougher in the hips, legs and
core will reduce your chances of having a leg injury.

We as well understand that girls/women are apt to have a wider pelvic angle and increased low back curve, components that contribute to
the femur, or upper leg bone, rotating inward along with the knees assuming a "knock knee" placement.

This "knock knee"
position places stress on the Anterior Cruciate Ligament (ACL). Put together these factors with landing forces close to five
times your entire body weight, and you're simply in a high risk for injury. These kinds of ground reaction causes place a great amount of
strain over the muscles, tendons, ligaments and cartilage surrounding the knee. One of our goals at Female Athletes
To start with will be to educate girls/women tips on how to jump and land, for that reason, we have listed for you the steps to establishing
proper form to the take-off and landing from the jump. We simply cannot stress enough the significance of aiming to execute
every single jump using the correct form.

Take-off:

1. Use your arms when you jump, this means, take your arms back behind your body for stability and also to prepare for the
jump. Leaping can be a coordinated movement involving many muscle groups in the body. The muscles from the shoulders,
back, chest, arms, core, hips, legs and feet almost all function together to put you from the proper position for take-off and then to
propel you up into the air. Improve these muscle groups for improved stability and strength.

2. Use the thumbs-up rule, that is driving or punching a person's arms and hands with thumbs upward to the jump. This particular arm
and hand motion can be the reason for roughly 10 percent of your height jumped.

3. Knees should be bent at least 60 degrees or greater and hips flexed 30 degrees or higher before the take-off. In
other words, bend the knees more and squat down farther when you jump. Your ankles might be flexed 25 degrees or
greater when you do this.

4. Keep a neutral backbone just before take-off and not a rounded back or sunken chest pose. Also you don't wish to be
bent over far too much at the waist.

5. Retain knees over your feet. We do not want to see "knocked knees" within the
squat prior to the jump.

6. Jump straight as an arrow. Keep a tall hips position and project them right up (and also at situations forward) for height
and distance.

Landing:

1. Attempt to land softly, light being a feather, for no reason want to hear a loud landing or even a loud slap within the landing.

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

3. Land with flexed hip, knees and ankles to take in the landing forces.

4. Keep a straight back, neutral spine position.

5. Land having chest over knees and knees on the feet. Again, do not land "knock kneed."

6. Any time performing multiple plyometric movements within an exercise period, try to be as being a super ball. Be as fast
and elastic up and running, the thought being to spend the very least amount of period in contact with the ground.

7. Land on two feet if at all possible to help you take up the landing forces.

When performing a jump training course be aware that High quality is better than Quantity. It is far better to acquire
six high quality jumps than Ten sloppy ones. Athletes must have a superb strength and suppleness base prior to starting on
a leap training course. Often workout around the suitable surface areas. Land with an exercise mat, grass, track or wood gym
ground.

A proper plyometric training program must consist of a steadiness and mixture of jumps, hops and bounds. Incorporate
jumps and hops to your program completed both forward and back and side to side. Different directions stress different
muscle groups and may assist in injury prevention. Keep the level of jumps or foot contacts per program low
especially with beginners, anywhere from around 25 per day and 100 every week. Plyometrics can be performed 3- 4 times per
week, skip a day somewhere between sessions or break down the jumps into linear and multi-directional days if accomplished on back to
back days. Often be conscious of the number of jumps being carried out in each session. Perform your jump training program in
the presence of a well informed instructor, parent or teacher. This individual should be in a position to supervise and provides the proper
feedback on each and every jump.
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Source: http://leisure.ezinemark.com/coaching-female-athletes-tips-on-how-to-jump-and-land-to-avoid-injury-7d349d5189ae.html

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