Double Leg Jump to Single Leg Landing (In Place)

Описание: Purpose:
To develop lower body power, coordination, and single-leg stability with a controlled landing. Great for building strength in deceleration and injury prevention.

Setup:
Stand tall with feet about hip-width apart.
Arms in a relaxed running position or ready to assist with balance.
Maintain a stacked posture: ribs over pelvis, spine tall, chin tucked, and core gently braced.

Movement:
Jump vertically off both feet, aiming for a smooth, quick takeoff (not height-focused).
Land softly on one leg — e.g., land on your left leg.

As you land:
Absorb the landing by bending the ankle, knee, and hip.
Keep pelvis level and avoid collapsing inward at the knee or hip.
Allow heel to kiss the ground after a midfoot/forefoot landing.
Keep the torso upright, avoiding excessive forward lean.
Let the arms counterbalance naturally.
Stick the landing and hold for 3 seconds, finding your balance point.

Dosage:
10 reps landing on left
10 reps landing on right
3 sets total

Quality Focus:
Prioritize quiet landings, knee-hip alignment, and full control.
Reduce jump height or speed if form breaks down and you can't consistently stick the landing.
Stop immediately if any pain occurs.