How to Develop Landing Skills That Build Power and Prevent Injury
Jumping High vs. Landing Well
Every athlete wants to jump higher, run faster, and explode off the ground with power. But what often gets overlooked isn’t the takeoff — it’s the landing.
Landing is where athletic performance meets physics. Each time an athlete jumps and returns to the ground, their body absorbs forces anywhere from 3 to 8 times their body weight. When those forces are not absorbed efficiently, the risk of injury skyrockets — especially to the knees, hips, and ankles.
Research consistently shows that poor landing mechanics, particularly excessive knee valgus (when the knees collapse inward), are one of the strongest predictors of serious lower-limb injuries like ACL tears. In fact, athletes with high knee abduction moments during jump landings are at significantly higher risk for ACL injury compared to their peers【】.
📖 Hewett TE, Myer GD, Ford KR, et al. Biomechanical measures of neuromuscular control and valgus loading of the knee predict ACL injury risk in female athletes: a prospective study. Am J Sports Med. 2005;33(4):492–501. DOI: 10.1177/0363546504269591.
This isn’t just about elite athletes either. High school and club-level athletes — particularly female field and court sport athletes — experience ACL injuries at alarmingly high rates. And what’s most striking is this: many of these injuries happen during non-contact scenarios, like landing from a jump or planting to change direction.
The good news? These risks are modifiable. Landing mechanics can be trained, improved, and mastered. By teaching athletes how to control their landings, coaches can dramatically reduce injury risk while improving performance in cutting, sprinting, and jumping.
In the sections that follow, we’ll break down what landing mechanics are, why they matter, and how to build a structured progression to help athletes absorb force safely, move more powerfully, and stay on the field longer.
What Are Landing Mechanics?
When athletes sprint, jump, or change direction, their bodies generate — and must then absorb — massive forces. Landing mechanics describe how the body dissipates these forces during ground contact. Think of it as the braking system for athletic movement: when it’s smooth, efficient, and controlled, athletes stay healthy and explosive. When it’s sloppy, the joints — especially the knees — take a beating.
At their core, proper landing mechanics involve:
🦵 Triple flexion — coordinated bending at the hips, knees, and ankles to absorb force.
🦶 Neutral foot position — landing softly with the foot under the center of mass, not excessively pronated or supinated.
🧍 Knees tracking over toes — avoiding inward knee collapse (dynamic valgus) that increases stress on the ACL.
🧠 Trunk control — keeping the torso stable and slightly flexed forward to distribute forces more evenly through the posterior chain.
🤫 Quiet landings — indicating better shock absorption and controlled deceleration.
Biomechanical research shows that athletes who land with increased trunk flexion and hip/knee flexion reduce the valgus loading at the knee, making the movement both safer and more efficient【】.
📖 Blackburn JT, Padua DA. Influence of trunk flexion on hip and knee joint kinematics during a controlled drop landing. Clin Biomech. 2008;23(3):313–319. DOI: 10.1016/S0268-0033(07)00224-0.
Another key finding is that poor alignment at initial ground contact — especially inward knee collapse — creates a chain reaction that increases frontal-plane moments at the knee, a known mechanism for ACL injury【】.
📖 Myer GD, Ford KR, Khoury J, et al. Biomechanics and neuromuscular control of the knee during landing in high school female athletes. Br J Sports Med. 2015;49(7):458–464. DOI: 10.1136/bjsports-2013-092536.
Why This Matters
Most youth athletes aren’t taught how to land—they simply react to the ground. But this is a trainable skill. Coaching athletes to control their posture, joint angles, and foot strike can significantly reduce injury risk and create a stronger foundation for jumping, sprinting, and cutting.
Why Landing Mechanics Matter for Injury Prevention
Landing isn’t just a “finishing move” after a jump — it’s one of the most critical moments in sport. In fact, many serious lower-body injuries don’t happen during takeoff or contact with another player… they happen during the landing phase, often when the athlete is completely alone.
The ACL Connection
One of the clearest links in sports science is between poor landing mechanics and anterior cruciate ligament (ACL) injuries. Research shows that athletes who demonstrate high knee abduction moments (KAM) and dynamic valgus during landing are at a significantly higher risk of suffering ACL injuries than those who land with better alignment【】.
📖 Hewett TE, Myer GD, Ford KR, et al. Biomechanical measures of neuromuscular control and valgus loading of the knee predict ACL injury risk in female athletes: a prospective study. Am J Sports Med. 2005;33(4):492–501. DOI: 10.1177/0363546504269591.
This is particularly critical in adolescent female athletes, who are 2–8 times more likely to sustain an ACL injury compared to their male counterparts in sports like soccer, basketball, and lacrosse. The majority of these injuries are non-contact — meaning they happen during tasks like landing from a jump or changing direction.
The Good News: It’s Modifiable
What makes this topic so powerful is that landing mechanics can be trained. Landmark research has shown that structured neuromuscular and plyometric training programs can significantly reduce the incidence of ACL injuries【】.
📖 Hewett TE, Lindenfeld TN, Riccobene JV, Noyes FR. The effect of neuromuscular training on the incidence of knee injury in female athletes. Am J Sports Med. 1999;27(6):699–706. DOI: 10.1177/03635465990270060301.
These training programs work by:
Teaching athletes to land with better alignment (hips and knees flexed, knees over toes).
Increasing eccentric strength and stability at the hip and trunk.
Improving awareness and control during deceleration.
Reducing high-risk movement patterns under fatigue.
Beyond the ACL
While ACL injuries grab the headlines, poor landing mechanics also contribute to:
Patellofemoral pain syndrome (PFP)
Meniscus injuries
Ankle sprains
Overuse injuries linked to repetitive ground reaction forces
By improving landing mechanics early — especially in youth athletes — we can mitigate years of unnecessary wear and tear on the joints.
Landing Mechanics and Performance Enhancement
Improving landing mechanics isn’t just about preventing injuries—it’s about unlocking greater athletic performance. When athletes learn to absorb force efficiently, they can produce more force on the next movement, whether it’s a sprint, a cut, or another jump.
More Efficient Energy Transfer
Proper landing mechanics allow athletes to manage ground reaction forces more effectively. When the hips, knees, and ankles work together in a coordinated way, less energy is lost upon impact. This means an athlete can transition from landing to re-acceleration or jump takeoff with less delay and more power.
A 2017 study found that neuromuscular training interventions that emphasized proper landing technique shifted force absorption away from the knees and toward the hips, reducing joint stress and improving jump performance. This redistribution makes movements more powerful and less risky for the lower limb structures (Pollard et al., 2017)【】.
Pollard CD, Sigward SM, Powers CM. Limited hip and knee flexion during landing is associated with increased frontal plane knee motion and moments. Orthop J Sports Med. 2017;5(8). DOI: 10.1177/2325967117721704.
The Role of Deceleration Strength
Deceleration is often the forgotten half of speed and power. Every explosive movement in sport begins with a braking phase—landing after a jump, planting before a cut, or stopping before changing direction. Athletes who can brake efficiently put themselves in a better position to re-accelerate explosively.
A 2022 review highlighted that high-level deceleration performance requires strong eccentric braking capacities, controlled trunk positioning, and optimal joint kinematics. Athletes who demonstrate superior deceleration ability are faster, more agile, and less prone to non-contact injuries (Harper et al., 2022)【】.
Harper DJ, Cohen DD, Carling C, Kiely J. Deceleration capacity: the forgotten skill in athlete development. Sports Med. 2022;52(4):659–672. DOI: 10.1007/s40279-022-01693-0.
Better Mechanics, Faster Movement
When an athlete lands cleanly, they spend less time “stabilizing” and more time producing force. This shortens ground contact times and improves sprint and change-of-direction ability. Over time, this efficiency compounds—leading to faster first steps, quicker transitions, and greater reactive strength.
Simply put, landing well makes everything else faster. It’s the foundation upon which speed, power, and agility are built.
How to Screen for Landing Mechanics
Improving landing mechanics begins with assessing how an athlete moves. You can’t fix what you don’t see. Fortunately, screening for landing quality doesn’t require expensive equipment or a biomechanics lab. With the right tools and a structured approach, coaches and parents can identify red flags that may increase injury risk.
The Landing Error Scoring System (LESS)
One of the most widely used tools for assessing landing quality is the Landing Error Scoring System (LESS). This standardized screening method evaluates movement patterns during a drop vertical jump—a common task that replicates real sport scenarios.
How it works:
The athlete steps off a 30-cm box and lands with both feet on the ground.
They immediately perform a maximum vertical jump.
The movement is filmed from the front and side.
A trained coach or clinician scores the landing on 17 key criteria, identifying errors such as inward knee collapse, stiff landings, or excessive trunk movement.
Studies have shown the LESS to be valid and reliable for identifying high-risk movement patterns linked to ACL injury【】.
Padua DA, Marshall SW, Boling MC, Thigpen CA, Garrett WE Jr, Beutler AI. The Landing Error Scoring System (LESS) is a valid and reliable clinical assessment tool of jump-landing biomechanics. Am J Sports Med. 2009;37(10):1996–2002. DOI: 10.1177/0363546509343200.
Common Red Flags to Watch For
Even without a formal scoring system, there are several movement faults that can signal increased injury risk:
Dynamic knee valgus (knees collapsing inward)
Limited hip or knee flexion on landing
Stiff or loud landings indicating poor force absorption
Excessive trunk lean or lateral shifting
Asymmetrical landings between limbs
These errors are not just technical flaws—they’re risk markers that have been strongly correlated with ACL injuries, patellofemoral pain, and ankle instability in multiple studies【】【】.
Practical Application
Coaches can film athletes during warm-ups or practice using smartphones and score the footage later.
Parents can use these screenings as a checkpoint to identify movement quality issues early.
Trainers can integrate this assessment quarterly to track improvements over time.
The key is consistency. Regular screenings allow for early detection, targeted interventions, and measurable progress.
How to Improve Landing Mechanics
Landing mechanics are trainable. Unlike factors such as height or limb length, the way an athlete absorbs force can be dramatically improved with structured strength training, skill development, and targeted feedback. The key is to build the foundation in layers—first focusing on strength and control, then progressing toward reactive, game-speed movement.
1. Develop Eccentric Strength and Braking Capacity
Efficient landings start with the ability to control deceleration. Athletes with higher eccentric strength can lower ground reaction forces, stabilize their joints, and distribute load more effectively through the posterior chain. This reduces stress on the knees and improves postural control.
Eccentric-focused exercises such as slow tempo squats, split squats, and RDLs teach the body how to absorb force under control. These qualities are strongly associated with reduced injury risk and better jumping performance (Bright et al., 2023)【】.
Bright TE, et al. Eccentric strength training in youth: implications for injury prevention and performance. Sports Med Open. 2023;9(1):52. DOI: 10.1186/s40798-023-00596-1.
2. Improve Hip and Trunk Control
Poor trunk positioning during landing leads to higher valgus loads at the knee. Teaching athletes to land with a slightly flexed trunk and engaged core shifts loading from the knees to the hips, enhancing stability. Strengthening the glutes, hamstrings, and trunk stabilizers plays a major role in improving this control.
Studies have shown that athletes with increased trunk flexion and hip engagement during landings experience lower frontal-plane knee moments (Blackburn & Padua, 2008; Myer et al., 2015)【】【】.
3. Build Glute and Foot Strength
Stable landings require strong proximal control (hips) and distal stability (feet). Weakness in the glute medius or poor foot mechanics can lead to excessive knee valgus. Incorporating exercises like single-leg glute bridges, lateral band walks, arch doming, and barefoot landing drills can help athletes maintain alignment on impact.
These components support joint integrity and contribute to overall landing stability.
4. Use Coaching and Feedback Strategically
Real-time or near-immediate feedback accelerates motor learning. Visual feedback, mirrors, video replay, or simple external focus cues (such as “land inside the box”) help athletes self-correct without overthinking the movement.
A 2015 study found that augmented feedback during landing drills significantly reduced knee valgus and improved landing kinematics, even in short intervention windows (Onate et al., 2015)【】.
Onate JA, et al. Real-time feedback improves jump-landing technique. J Orthop Sports Phys Ther. 2015;45(5):381–388. DOI: 10.2519/jospt.2015.4997.
5. Progress Landing Variations Over Time
Athletes shouldn’t jump straight to high-intensity depth drops or reactive jumps. Landing mechanics need to be layered progressively:
Phase 1: Controlled bilateral landings and stick holds (low box heights)
Phase 2: Drop jumps, single-leg landings, and directional landings
Phase 3: Reactive and sport-specific patterns (cutting, hopping, approach jumps)
Progressions allow athletes to build confidence and technical consistency before adding speed or load.
Evidence shows that structured plyometric training over 4–16 weeks improves landing mechanics, reduces error scores, and may lower ACL injury risk (Bocheng et al., 2024)【】.
Bocheng C, et al. Effects of plyometric training on lower limb biomechanics during landing in athletes. Eur J Sport Sci. 2024. DOI: 10.1002/ejsc.12174.
6. Reinforce Technique Under Fatigue
Many non-contact injuries occur late in games or practices, when athletes are tired. Integrating landing drills at the end of sessions or within conditioning circuits helps ensure technique holds up under realistic conditions. Quality landing mechanics must become automatic, not something that disappears when fatigue sets in.
Improving landing mechanics isn’t about one exercise or cue. It’s a layered system that blends strength, stability, feedback, and structured progressions. When done consistently, these interventions produce athletes who not only stay healthier but also move faster and more efficiently.
Practical 3-Phase Landing Progression (12 Weeks)
Improving landing mechanics is not a one-session fix. Like any skill, it must be developed systematically—building strength and control first, then layering in speed, reactivity, and game-specific movement. A 12-week progression, split into three phases, provides enough time to build stable patterns that hold up under real sport conditions.
Phase 1: Absorb (Weeks 1–4)
Goal: Build eccentric strength, postural control, and foundational landing positions.
Key Focus Areas:
Controlled bilateral landings
Emphasis on soft, quiet contacts
Trunk positioning and knee alignment
Longer ground contact time for learning
Example Exercises:
Box drops with stick (8–12 inches)
Tempo split squats (3–4 sec eccentric)
Goblet squats with pause at the bottom
Single-leg RDLs or assisted single-leg landings
Coaching Points:
Knees track over toes, not inward
Land softly with hips back and chest slightly forward
Hold each landing for 2–3 seconds to build control
Session Volume: 2–3 sets of 4–6 reps per exercise, 2–3 sessions per week
Phase 2: Control (Weeks 5–8)
Goal: Introduce more dynamic movement while maintaining alignment and posture.
Key Focus Areas:
Increase box height and landing complexity
Begin single-leg and directional landings
Introduce low-level plyometrics
External focus cues and feedback
Example Exercises:
Drop jumps with stick (12–18 inches)
Lateral landings and hop-to-sticks
Split stance landings with trunk lean
Deceleration steps into landings
Coaching Points:
Maintain alignment despite higher forces
Emphasize symmetry between sides
Cue soft landings and stable midfoot strikes
Session Volume: 2–4 sets of 4–6 reps per exercise, 2–3 sessions per week
Phase 3: Explode & Re-brake (Weeks 9–12)
Goal: Transfer landing skills into high-speed, sport-specific movements.
Key Focus Areas:
Reactive landings
Approach jumps and cutting patterns
Short ground contact times
Technical consistency under fatigue
Example Exercises:
Countermovement jumps to stick
Single-leg hop and stick (multi-directional)
Short approach landings and deceleration drills
Reactive lateral bounds with quick re-braking
Coaching Points:
Maintain alignment at game speed
Land and stabilize before moving again
Keep feedback focused and external
Session Volume: 3–4 sets of 4–8 reps per exercise, 2–3 sessions per week
Why This Progression Works
Research shows that progressive plyometric and landing-based training over 4–16 weeks can significantly improve landing kinematics, reduce LESS scores, and lower injury risk. Building from slow and controlled to fast and reactive ensures that athletes maintain quality as intensity rises (Bocheng et al., 2024)【】.
This structure can be implemented in:
Off-season and preseason prep blocks
In-season maintenance programs
Warm-ups or micro-dosing sessions before practice
Coaching Cues That Work
Landing mechanics can be improved dramatically through effective cueing. The words coaches use influence how athletes move. Research consistently shows that external focus cues—those that direct attention to the environment or task outcome—are more effective than internal cues that focus on body parts or movements.
When the brain focuses externally, the movement becomes more automatic and efficient, leading to better retention and transfer under pressure.
1. Use External Focus, Not Internal
Less Effective Internal Cues
“Bend your knees.”
“Keep your chest up.”
“Don’t let your knees cave in.”
More Effective External Cues
“Land inside the box.”
“Push the ground away.”
“Land as quiet as possible.”
“Stick the landing like a gymnast.”
A 2025 randomized trial found that athletes receiving external focus instructions demonstrated lower knee valgus angles and improved landing stability compared to internal focus groups (Park et al., 2025)【】.
Park J, et al. Effects of attentional focus on jump-landing biomechanics in athletes. Sci Rep. 2025;15:17877. DOI: 10.1038/s41598-025-17877-3.
2. Pair Verbal and Visual Feedback
Verbal cues alone are powerful, but pairing them with video feedback accelerates learning. Even short bouts of video review help athletes self-correct without overcoaching.
Practical options:
Filming landings on smartphones or tablets
Showing athletes successful vs. faulty reps
Using slow-motion playback for immediate feedback
A 2015 study found that visual feedback during jump training significantly improved alignment and reduced LESS errors in youth athletes (Onate et al., 2015)【】.
3. Keep the Language Simple
The best cues are short, direct, and repeatable. Long, technical explanations slow reaction time and reduce motor learning. Examples of clear cues:
“Soft feet, strong hips.”
“Stick and hold.”
“Land and own it.”
“Quiet and quick.”
These short phrases can be repeated under fatigue, in groups, or during high-speed drills, helping athletes automate movement patterns.
4. Reinforce Consistency Under Fatigue
Cues should not change when athletes get tired. In fact, the late stages of practice are when consistent cueing matters most. The goal is to create an automatic landing response—the same quality movement in minute one and minute forty-five.
Key Takeaway:
The right cue at the right time can do more than a thousand reps of poorly executed drills. Keep it external, keep it simple, and pair it with visual feedback for maximum impact.
Implementation Strategies
Knowing how to teach landing mechanics is one thing. Integrating them effectively into training is what turns knowledge into lasting results. Landing work doesn’t need to be a standalone program; it can be seamlessly woven into warm-ups, skill sessions, strength training, or team practice.
1. Warm-Up Integration (Micro-Dosing)
The warm-up is one of the most efficient times to address landing mechanics. Just 5–10 minutes of focused movement can refine technique and prime the nervous system before practice or lifting.
Examples:
Box drops and stick landings (2–3 sets of 4 reps)
Single-leg hop and stick drills
Lateral landings with alignment feedback
Deceleration steps with external cues
This approach builds daily exposure without overloading the training schedule and allows athletes to develop automatic landing habits.
2. In-Season Maintenance
In-season training should prioritize performance and injury reduction without adding unnecessary fatigue. Landing drills can be strategically placed:
Early in the warm-up for technical reinforcement
In low-volume doses after practice for quality touches
As a movement check-in during high practice loads
Frequency: 1–2 sessions per week, 5–10 minutes per session.
Goal: maintain technical precision rather than introduce new complexity.
3. Off-Season or Preseason Progression
Off-season and preseason blocks are ideal for building capacity and progressing complexity. This is where structured 8–12 week landing programs fit best.
Training priorities:
Gradual increase in landing height and complexity
Integration of single-leg and reactive patterns
Feedback and video analysis to refine technique
Pairing landing drills with strength and plyometric work
This period lays the foundation for movement quality that athletes carry into the season.
4. Pairing Landing Work with Strength and Plyometric Training
Landing drills complement traditional strength and power work. They can be paired with:
Lower body strength lifts (e.g., squats, RDLs, lunges) to reinforce eccentric control
Plyometric exercises (e.g., jumps, bounds) to teach force absorption after explosive movements
Example pairing:
A1: Trap bar deadlift (strength)
A2: Box drop to stick landing (landing technique)
This pairing reinforces the relationship between force production and force absorption, creating a more balanced and resilient athlete.
5. Team and Group Training Application
Landing mechanics can be implemented efficiently even in large groups:
Use stations or small pods
Standardize cues and progressions
Employ visual demos and group feedback
Keep the emphasis on quality over volume
When structured correctly, a 10-minute landing block can be integrated into a team training session without disrupting overall practice flow.
6. Tracking and Accountability
To ensure progress, use simple tracking systems:
Record LESS scores or landing assessments quarterly
Track box height or complexity progression
Note reductions in technical errors or asymmetries
Collect subjective athlete feedback
Tracking not only drives results but also gives athletes ownership over their improvement.
Key Takeaway:
Landing mechanics should be treated as a fundamental movement skill, not an optional add-on. With consistent integration—whether in warm-ups, training blocks, or team practice—athletes develop safer, more efficient movement patterns that enhance performance and durability.
Raising the Standard in Athletic Development
Landing mechanics sit at the intersection of injury prevention and performance. They are a skill—just like sprinting, jumping, or lifting—and should be treated with the same level of intentionality.
Across nearly every sport, the ability to absorb force efficiently determines whether an athlete stays healthy, moves explosively, and performs consistently under pressure. Yet, this area of training remains underemphasized in most youth and amateur programs.
For years, ACL injury prevention has been treated reactively—after injuries occur. But decades of research have made the picture clear: most of these injuries are preventable, and a significant part of the solution lies in teaching athletes how to land.
Training landing mechanics isn’t about flashy drills. It’s about:
Building resilient foundations that support high performance
Equipping athletes with movement strategies that transfer directly to their sport
Reducing non-contact injury risk through intelligent, evidence-based progressions
Elevating standards in youth and adult athletic development
The most successful programs aren’t just the ones producing faster or stronger athletes. They’re the ones producing athletes who can do those things repeatedly, safely, and confidently over the long term.
Landing mechanics give athletes that foundation. They are not optional—they are essential.
References
Blackburn, J. T., & Padua, D. A. (2008). Influence of trunk flexion on hip and knee joint kinematics during a controlled drop landing. Clinical Biomechanics, 23(3), 313–319. https://doi.org/10.1016/S0268-0033(07)00224-0
Bocheng, C., et al. (2024). Effects of plyometric training on lower limb biomechanics during landing in athletes. European Journal of Sport Science. https://doi.org/10.1002/ejsc.12174
Bright, T. E., et al. (2023). Eccentric strength training in youth: implications for injury prevention and performance. Sports Medicine – Open, 9(1), 52. https://doi.org/10.1186/s40798-023-00596-1
Harper, D. J., Cohen, D. D., Carling, C., & Kiely, J. (2022). Deceleration capacity: the forgotten skill in athlete development. Sports Medicine, 52(4), 659–672. https://doi.org/10.1007/s40279-022-01693-0
Hewett, T. E., Lindenfeld, T. N., Riccobene, J. V., & Noyes, F. R. (1999). The effect of neuromuscular training on the incidence of knee injury in female athletes. The American Journal of Sports Medicine, 27(6), 699–706. https://doi.org/10.1177/03635465990270060301
Hewett, T. E., Myer, G. D., Ford, K. R., et al. (2005). Biomechanical measures of neuromuscular control and valgus loading of the knee predict ACL injury risk in female athletes: a prospective study. The American Journal of Sports Medicine, 33(4), 492–501. https://doi.org/10.1177/0363546504269591
Myer, G. D., Ford, K. R., Khoury, J., et al. (2015). Biomechanics and neuromuscular control of the knee during landing in high school female athletes. British Journal of Sports Medicine, 49(7), 458–464. https://doi.org/10.1136/bjsports-2013-092536
Onate, J. A., et al. (2015). Real-time feedback improves jump-landing technique. Journal of Orthopaedic & Sports Physical Therapy, 45(5), 381–388. https://doi.org/10.2519/jospt.2015.4997
Padua, D. A., Marshall, S. W., Boling, M. C., Thigpen, C. A., Garrett, W. E., & Beutler, A. I. (2009). The Landing Error Scoring System (LESS) is a valid and reliable clinical assessment tool of jump-landing biomechanics. The American Journal of Sports Medicine, 37(10), 1996–2002. https://doi.org/10.1177/0363546509343200
Park, J., et al. (2025). Effects of attentional focus on jump-landing biomechanics in athletes. Scientific Reports, 15, 17877. https://doi.org/10.1038/s41598-025-17877-3
Pollard, C. D., Sigward, S. M., & Powers, C. M. (2017). Limited hip and knee flexion during landing is associated with increased frontal plane knee motion and moments. Orthopaedic Journal of Sports Medicine, 5(8). https://doi.org/10.1177/2325967117721704
