Next time your athlete jumps, watch the landing. Do their knees cave in toward each other? Do they land loud and stiff, with their legs nearly straight? Basketball, soccer, volleyball, and lacrosse all involve a lot of jumping, stopping, and changing direction, and the way an athlete lands matters for their knees.
The good news is that landing is a skill, and skills improve with practice. The snap-down and stick drill teaches a soft, balanced landing position without any big jumps.
Try this: snap-down and stick
- Stand tall and rise up onto the balls of the feet, arms reaching straight overhead.
- In one quick motion, drop into an athletic position: feet flat and about shoulder-width apart, hips pushed back, knees bent, chest up, and arms swinging down and back.
- Freeze there for 2 full seconds. This is the "stick."
- While holding, check three things: the knees point the same direction as the toes instead of caving in, the weight is spread across the whole foot, and the landing was quiet rather than a thud.
- Stand up, reset, and repeat.
Sets and reps: 3 sets of 5 reps, resting 30 to 60 seconds between sets, 3 times a week. It fits well into a warm-up.
Next step: After a week or two of clean, quiet reps, add a small hop in place, just a few inches high, and stick the landing the same way. Do 3 sets of 5. Later, try small hops forward. Height and distance can come later. Quality comes first.
Helpful tip: Film a few reps from the front with a phone. It's much easier for a young athlete to see knees caving in on video than to feel it in the moment.
Safety note: Do this in sneakers on a non-slip floor. Stop if your athlete feels pain in the knees, ankles, or hips. After any injury, such as an ankle sprain or knee injury, or after surgery, get clearance from their doctor or physical therapist before doing jumping or landing work. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If your athlete wants to build strength and movement skills for their sport, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I work with young athletes in their homes in Fairfax, Tysons, Vienna, and nearby towns.