Jumping Mechanics

Want to learn the proper way to jump to improve performance and avoid injury? Check out the video and the Jumping Mechanics Checklist below! 

Jumping Mechanics Checklist:

1.  Achieve Athletic Position

  • Feet pointing forward- Prevents the hips from rotating inward or outward.
  • Knees directly under body- Prevents knees from falling in towards each other (Knee Valgus).
  • Sitting back into squat to load the glutes- Increases muscle recruitment which, in turn, should increase the height or distance gained from the jump itself.

2. Lower down into squat while maintaining athletic posture

  • It is important to maintain the athletic position as discussed previously in order to avoid injury and gain the benefits for power and explosiveness.

3. Move weight over toes to create a spring

  • Creating the spring allows us to reach triple extension.


4. Lower arms to build momentum

  • Using the arms as we jump will allow us to generate even more power from the upper body down to the legs.

5. Jump straight up into the air moving the arms upward

  • Train jumping form by going straight up in the air and then once that has been mastered, move to distance or height based goals.

6. Land softly into the starting position so establish consistency

  • Be sure to land with the toes first and then absorb the weight into the middle of the foot. 

If you have pain with jumping or notice you are doing one of these parts incorrectly, you may want to consider a strength program to help correct your defects to achieve optimal mechanics. 

To learn more about our Sports Medicine specialty and for a list of our Sports Medicine physicians, click here. You can also learn more about proper jumping mechanics and other injury prevention techniques by connecting with one of our Certified Athletic Trainers through our Sports Medicine Hotline.