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Landingsurvivalguide 1 PDF
Landingsurvivalguide 1 PDF
Landingsurvivalguide 1 PDF
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JUMP INJURIES
As a jumper you are under HIGH RISK OF INJURY.
Knee tears ACl and Meniscus tears are common.
The knee can tear jumping off two feet
Julian Wright jumping injury
The knee can tear jumping off one foot
Most commonly the knee tears on landing
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The knee can tear landing on one foot
Tony Allen tears ACL landing
Or the knee can tear landing on two feet
Jonathan Clark ACL and Meniscus Tear Landing
When the knee
CAVES INWARD UNDER HIGH FORCE
there is a high risk of injur
y.
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Poor kid wasn’t prepared for the landing
With great bounce comes great responsibility.
“How to Tear an Acl and Meniscus”
https://www.youtube.com/watch?v=vfA_WSBpitU
Ankle sprains are also common on landing.
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You can fall and break your wrist or arm.
Andrew Bogut breaks arm landing
Even worse you can fall and break your back.
Are these injuries preventable??
Yes!!!!!
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Preventing Jump Injuries
“
The findings of the study indicate that players with a history ofknee injuries had
biomechanically compromised landing techniques
when compared with
uninjured players matched for gender, age and club”
Knee movement patterns of injured and uninjured adolescent basketball players when landing
from a jump: A casecontrol study
http://www.biomedcentral.com/14712474/7/22
‘
horizontal landing poses the greatest threat for developing patellar tendinopathy. A stiff
movement pattern with a small posttouchdown range of motion and short landing time
is associated with the onset of patellar tendinopathy. Accordingly, employing a flexible
landing pattern seems to be an expedient strategy for reducing the risk for (re)
developing patellar tendinopathy. Together, these findings indicate that improving kinetic
chain functioning, performing eccentric exercises and changing landing patterns are
potential tools for preventive and/or therapeutic purposes.’
Jumper's knee or lander's knee? A systematic review of the relation between jump
biomechanics and patellar tendinopathy.
http://www.ncbi.nlm.nih.gov/pubmed/24577862
The goal of this resource is to save you from getting injured dunking.
you to reach your full full jumping potential
In order for avoid and
you must
prevent injury
at all cost.
There is strong evidence that arthritis is linked with repetitive impacts. Dunking is a repetitive
impact sport. A goal of this program is to help dunkers minimize their dunk impacts.
● Those who did light exercise, such as walking
“ , more than three days a
week for less than two hours per day had the
healthiest knee cartilage
.
● Those who did
highimpact
, strenuous exercise
, such as running, skiing
or playing squash, for more than an hour a day at least three times a week
had
degenerating cartilage
, which increases the risk of developing OA.
http://www.arthritistoday.org/news/exerciseforoa.php
Arthritis is joint degeneration. Starts with joint pain and leads to loss of joint use and mobililty..
paralysis. It’s something we are susceptible to as athletes and dunkers, but it’s something we
can minimize and avoid.
Our motivation is not out of fear of pain and injury but of love of jumping and flight. Let’s
experience dunking as long as possible extend our dunk careers! Through studying our
movements and landings
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Landing Technique and
Strategy
“
The findings of the study indicate that players with a history of
knee injuries had
biomechanically compromised landing techniques when compared with uninjured players
matched for gender, age and club”
Knee movement patterns of injured and uninjured adolescent basketball players when landing
from a jump: A casecontrol study
http://www.biomedcentral.com/14712474/7/22
If you want to prevent dunk related injuries you need to study landing techniques.
The goal of this section is to help you learn various landing techniques and when to use them
develop your own landing strategy
in order for you to .
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https://www.youtube.com/watch?v=db08eeM0BH4&feature=youtu.be
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Here we look at Dunker Golden Child’s backslide
Golden Child https://www.youtube.com/watch?v=YXeO6JEiifQ
You should never, ever sprain your ankle landing from a jump shot EVER
. This kind of
injury is 100% avoidable.
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Don’t let this happen to you
The simple solution to this is to
land contested shots with 4 limbs, preferably on your back.
Jamal Crawford is very good at this. Crawford is king of the And 1 3 in the NBA and he never
sprains his ankle, even when defenders slide under him.
Jamal Crawford 4 limb landing technique
A 4 limb landing spreads impact force across 4 limbs. Twice as many limbs, twice as much
muscle involvement. You can come down on a foot and still have 3 other points of solid ground
contact.
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Stephen Curry 4 limb landing technique
Strategy
use 4 limb backslides
to
minimize landing impact
use 4 limb backslides
prevent ankle
sprains
use 4 limb backslideson lowfriction
surface
use 4 limb backslides
WHENEVER
POSSIBLE
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Cat 4 limb landings
https://www.youtube.com/watch?v=ayLd4d972w
While human bodies are different from cats, we learn that 4 limbs are better than 2. Landing
force is spread over 4 limbs instead of 2. Landing pressure is spread over a greater muscle
area.
Think of a front landing as something like a calf raise / lower + a push up. Not the best, but it is
an option.
4 limb landing is less pressure than 2 limb land
Potential downsides of this landing style are knee / achilles pressure, as well as short horizontal
follow through.
This 4 limb front landing style combos nicely into a front roll, seen in the next section.
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Strategy
use 4 limb cat landingto minimize impact on
forward facing landings
Nathaniel Mills Front Roll Landing
http://instagram.com/p/ynDcd3iEf7/?modal=true
For back rolls it is important to pick a shoulder to roll over to avoid putting pressure on the neck /
spine
Jordan Kilganon Back Shoulder Roll
http://instagram.com/p/ynDcd3iEf7/?modal=true
Rolls should be practiced on soft ground sand, grass, bouncy turf before being attempted on
high drops on hard wood or concrete.
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Strategy
ROLL THROUGH
when landing off balance
“horizontal landing poses the greatest threat for developing patellar tendinopathy. A stiff
movement pattern with a small posttouchdown range of motion and short landing time
is associated with the onset of patellar tendinopathy”
When touchdown from a jump has greater forward horizontal speed than downward vertical
speed then the horizontal landing component is more dangerous and run through is more
important than getting to the ground.
Examples of appropriate 1 foot landing style could be on long jumps or free throw line jumps.
1 foot run through landing off long jump by Norris Frederick
https://instagram.com/p/2GSDSGiEZg/
https://instagram.com/p/2SYqvBCEcu/?takenby=hoopsmovement
Here’s some 1 foot run through landings by Kroha and Odell Beckham Jr.
http://instagram.com/p/yrLvw4CEbc/?modal=true
http://instagram.com/p/ysDuBAiEYY/?modal=true
As opposed to 1 foot cutback landings ALWAYS RUN THROUGH
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Strategy
run through your landings
when landing
from long horizontal jumps
Michael Jordan runs into the backstop on his iconic free throw line dunk
Strategy
use the back stop to slow down
when your run out of space on a
run through landing
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Vince Carter drops 6 inches
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Tim Duncan drops 6 inches or less
Low Point Drops
https://www.youtube.com/watch?v=6AE1oJkXeo8
If you don’t have a 9’6 standing reach you can climb to the lowest point of the net or the
backboard and drop from there. Pull ups / pull downs will help you here.
Lebron James is known to get a hand in the net for this.
Lebron drops from the net
https://www.youtube.com/watch?v=hYj0RnyYR8o&feature=youtu.be
Dropping from the net is a good option for dunkers with shorter reach.
https://www.youtube.com/watch?v=jsYfvD4Y2mk
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Strategy
use low point dropwhen finishing the dunk
from a rim hang
Hang Finishing
In order to take advantage of the low point drop we need to finish the dunk in a hang.
There is a danger in hang finishes of getting rim checked,
missing the hang , and taking an
unplanned and uncontrolled flip to the ground. This can result in some nasty injuries.
Nicolas Batum misses the hang and face plants
If you want to
improve your hang consistency to 100% you can grab the net to start the
hang.
The net is soft and sectioned off for your fingers… easy to grab! With an off hand in the net your
body weight is anchored to a position much closer to the ground. You can right yourself out of
flips.
Face plant averted!
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Allen Iverson hand in the net for a safe 2 hand hang
Pro Net Pull Dunkers https://www.youtube.com/watch?v=Pi2kxlKz04s
The net is physically in play and it is something you can use to improve landing consistency. It’s
a nice tool to have.
Strategy hang finish
for low point drops
Strategy
split rim / net hang finish
to increase hang
consistency
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Dwyane Wade plyometric training with Tim Grover
Vince Carter plyometric calf raise landing
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Gerald Green plyometric half squat landing
Plyometric 4 limb deep squat landing
Strategy
use plyometric landings
when dropping
straight vertically
Strategy
use a full range of motion
to spread force
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Paul George breaks his leg
Always have a landing strategy, and that means sometimes don’t jump.
Strategy
DON’T JUMPWHEN YOU HAVE NOWHERE
TO LAND!!
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Now that you understand how to land
safely, it’s time to
START JUMPING HIGHER!
CLICK HERE
To START JUMPING HIGHER!
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BONUS
Use of Landing Pads, Landing Zones,
and Spotters
If you are at risk of a high fall onto hard ground use of landing pads and spotters is
recommended.
In small rock climbing (“bouldering”) landing pads and spotters are essential for preventing
injury, and it is something we can use to protect ourselves as dunkers.
Kadour Ziani use of landing pads and spotters
https://www.youtube.com/watch?v=9PLGWyH_U_I
Landing pads and spotters are highly recommended when doing something crazy like jumping
over a car.
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Noe Cid Rosas use of landing pads and spotters
https://www.youtube.com/watch?v=iH0ppylMEI0
But landing pads are great just for landing from normal dunks.
https://www.youtube.com/watch?v=1eMyVJfLMhs
Many gyms have mats / landing pads that you can drag under the hoop or under your landing
zone. Take advantage of this!!
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Now that you understand how to land
safely, it’s time to
START JUMPING HIGHER!
CLICK HERE
To START JUMPING HIGHER!
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