Basketball Players: Jumping and Landing

Basketball Players:
Jumping and Landing
Prof. Adriano VretarosProf. Adriano Vretaros
Strength and Conditioning CoachStrength and Conditioning Coach
20202020

Basketball Players: Jumping and Landing
Progressive Evolution
(Adapted from Viel, 2001)(Adapted from Viel, 2001)
WalkingWalking
RunningRunning
JumpingJumping

Some Movements of Basketball
Standing WalkingStanding Walking
Jogging Jogging
RunningRunning
JumpingJumping
LandingLanding
- Start Stop- Start Stop
- Acceleration Deceleration- Acceleration Deceleration
- Change of direction- Change of direction
-- Jump shot takeoffJump shot takeoff
- Vertical jump takeoff- Vertical jump takeoff
- Rebounds- Rebounds
- Blocked shot- Blocked shot
- Etc- Etc
-- Jump shot landingJump shot landing
- Vertical jump landing- Vertical jump landing
- Layup landing- Layup landing
- Rebounds- Rebounds
- Blocked shot- Blocked shot
- Etc- Etc

Quantifying the Issue
"How many"How many jumpsjumps andand landingslandings does adoes a
professional basketball player performs in aprofessional basketball player performs in a
match?"match?"
On Average=On Average= ~49,8+-20,0 jumps~49,8+-20,0 jumps
(Adapted from Svilar et al, 2018)(Adapted from Svilar et al, 2018)
““Position-dependent”Position-dependent”

The Importance of Jumps
OFFENSIVE:OFFENSIVE:
- Passing, Rebouding,- Passing, Rebouding,
Shooting, etcShooting, etc
DEFENSIVE:DEFENSIVE:
- Blocking, Rebouding,- Blocking, Rebouding,
Stealing, etcStealing, etc
ACTIONS:ACTIONS:

Jumping Biomechanical Characteristics - I
JUMPINGJUMPING
Triple EXTENSIONTriple EXTENSION
AnkleAnkle
KneeKnee
HipHip

Jumping Biomechanical Characteristics - II
One-Leg JumpOne-Leg Jump
Two-Leg JumpTwo-Leg Jump
JUMPINGJUMPING

Jumping Biomechanical Characteristics - III
(McClay et al, 1994 ; Heishman et al, 2020)(McClay et al, 1994 ; Heishman et al, 2020)
HIGHHIGH
JumpsJumps
MEDIUMMEDIUM
JumpsJumps
LOWLOW
JumpsJumps
JUMPS byJUMPS by
Height and IntensityHeight and Intensity

Plyometric Training - I
●
““The success of vertical jump is determined byThe success of vertical jump is determined by thethe
velocity at take-off.velocity at take-off.””
●
Newton’s Second Law of MotionNewton’s Second Law of Motion - (F . Δt= m . Δv)- (F . Δt= m . Δv)
●
Impulse generate by athlete - (F . Δt)Impulse generate by athlete - (F . Δt)
●
Vertical Jumps in Basketball =Vertical Jumps in Basketball =
(Adapted from Antonio et al, 2016)(Adapted from Antonio et al, 2016)
** Multiple Planes **

Plyometric Training - II
(Adapted from Ziv & Lidor, 2010)(Adapted from Ziv & Lidor, 2010)
2)- Neurophysiological2)- Neurophysiological
ModelModel
- Increase the stored- Increase the stored
elastic energyelastic energy
Eccentric - ConcentricEccentric - Concentric
1)- Mechanical1)- Mechanical
ModelModel
- The stimulation of the muscle- The stimulation of the muscle
spindle stretch reflexspindle stretch reflex

Plyometric Training - III
(Adapted from Loturco et al, 2015)(Adapted from Loturco et al, 2015)
POWERPOWER
Stretch-ShorteningStretch-Shortening
Cycle (SSC)Cycle (SSC)
Rate of ForceRate of Force
Development (RFD)Development (RFD)
MaximumMaximum
StrengthStrength
PowerPower
EnduranceEndurance
““Optimum Power Load”Optimum Power Load”

Plyometric Training - IV
●
Power Development:Power Development:
(Adapted from Haff & Nimphius, 2012)(Adapted from Haff & Nimphius, 2012)
EXERCISEEXERCISE LOADLOAD
(%, 1RM)(%, 1RM)
EXERCISEEXERCISE
CHARACTERISTICSCHARACTERISTICS
Power CleanPower Clean
3 sets x 5 reps3 sets x 5 reps
75-8575-85 High Force, High VelocityHigh Force, High Velocity
Back SquatBack Squat
80-8580-85 High Force, Low VelocityHigh Force, Low Velocity
Jump SquatJump Squat
0-300-30 Low Force, High VelocityLow Force, High Velocity
Depht JumpDepht Jump
Body WeightBody Weight High Force, High VelocityHigh Force, High Velocity

Plyometric Training - V
●
Vertical Jump Height:Vertical Jump Height:
(Ziv & Lidor, 2010)(Ziv & Lidor, 2010)
FEMALE Players:FEMALE Players:
~ 22 to 48 cm~ 22 to 48 cm
MALE Players:MALE Players:
~ 40 to 75 cm~ 40 to 75 cm
- Different test protocols- Different test protocols
- Different skill level of players.- Different skill level of players.

Plyometric Training - VI
●
Squat JumpSquat Jump
●
Countermovement JumpCountermovement Jump
●
Abalakov Jump TestAbalakov Jump Test
●
Drop Jump TestDrop Jump Test
●
Single-Leg Hop TestSingle-Leg Hop Test
●
Standing Broad Jump TestStanding Broad Jump Test
●
And OtherAnd Other
STANDING Jumps TestsSTANDING Jumps Tests

Plyometric Training - VII
●
Maximal Vertical Jump Non-Dominant LegMaximal Vertical Jump Non-Dominant Leg
●
Maximal Vertical Jump Dominant LegMaximal Vertical Jump Dominant Leg
●
Lay-Up Shot Jump Non-Dominant LegLay-Up Shot Jump Non-Dominant Leg
●
Lay-Up Shot Jump Dominant LegLay-Up Shot Jump Dominant Leg
●
Running Single-Leg JumpRunning Single-Leg Jump
●
And OtherAnd Other
RUNNING Jumps TestsRUNNING Jumps Tests

Plyometric Training - VIII
STUDYSTUDY AUTHORAUTHOR TRAINING PERIODTRAINING PERIOD SESSIONSSESSIONS
0101 Asadi, 2013Asadi, 2013 6 weeks, 2 times per week6 weeks, 2 times per week 1212
0202 Jhaji & Isha, 2009Jhaji & Isha, 2009 4 weeks, 2 times per week4 weeks, 2 times per week 0808
0303 Khlifa et al, 2010Khlifa et al, 2010 10 weeks, 6 times per week10 weeks, 6 times per week 6060
0404 King & Cipriani, 2010King & Cipriani, 2010 6 weeks, 2 times per week6 weeks, 2 times per week 1212
0505 Chen et al, 2018Chen et al, 2018 16 weeks, 2 times per week16 weeks, 2 times per week 3232
0606 Adquzel & Gunay, 2016Adquzel & Gunay, 2016 8 weeks, 3 times per week8 weeks, 3 times per week 2424
0707 Román et al, 2017Román et al, 2017 10 weeks, 3 times per week10 weeks, 3 times per week 3030
0808 Hernández et al, 2018Hernández et al, 2018 7 weeks, 2 times per week7 weeks, 2 times per week 1414
0909 Kryeziu et al, 2019Kryeziu et al, 2019 4 weeks, 2 times per week4 weeks, 2 times per week 0808
1010 Palma-Muñoz et al, 2018Palma-Muñoz et al, 2018 6 weeks, 2 times per week6 weeks, 2 times per week 1212

Plyometric Training - IX
Vertical Height Increase in Each Study (cm)Vertical Height Increase in Each Study (cm)
STUDYSTUDY
Mean: 5,44 cmMean: 5,44 cm

Plyometric Training - X
StudiesStudies
Relationship Between Vertical Height IncreaseRelationship Between Vertical Height Increase
and Number of Training Sessionsand Number of Training Sessions

Plyometric Training - XI
●
Youth Players - PROGRAM: 4 weeks – 2 times per weekYouth Players - PROGRAM: 4 weeks – 2 times per week
(Adapted from Kryeziu et al, 2019)(Adapted from Kryeziu et al, 2019)
PREPRE POSTPOST tt pp
The Jump from place to lengthThe Jump from place to length
(cm)(cm)
CONCON 175.20175.20
± 19.61± 19.61
175.56175.56
± 25.27± 25.27
0,4790,479 0,6440,644
PLYPLY 174.21174.21
± 11.21± 11.21
185.00185.00
± 27.58± 27.58
-4,05-4,05 0,003**0,003**
Jump from place to heightJump from place to height
(cm)(cm)
CONCON 37.4037.40
± 4.92± 4.92
36.8636.86
±5.38±5.38
0,5220,522 0,5220,522
PLYPLY 28.1028.10
± 6.61± 6.61
34.4034.40
±10.73±10.73
-1,58-1,58 0,1470,147
The high jump with theThe high jump with the
approach of one foot (cm)approach of one foot (cm)
CONCON 39.0039.00
± 4.39± 4.39
38.2638.26
± 6.83± 6.83
-0,091-0,091 0,9290,929
PLYPLY 32.8032.80
±34.88±34.88
37.4037.40
± 8.30± 8.30
-2,48-2,48 0,035**0,035**

Plyometric Training - XII
●
Young Female Players - VJ = 49,28+-7,58 cmYoung Female Players - VJ = 49,28+-7,58 cm
(Adapted from Rouis et al, 2015)(Adapted from Rouis et al, 2015)
AngularAngular
VelocityVelocity
A (constant)A (constant) B (slope)B (slope) r (Pearsonr (Pearson
Correlation)Correlation)
P valueP value
90°s90°s 7,337,33 7,977,97 0,480,48 0,040,04
180°s180°s -5,43-5,43 13,3213,32 0,760,76 <0,001<0,001
240°s240°s -7,67-7,67 15,6615,66 0,880,88 <0,001<0,001
300°s300°s 28,5728,57 5,975,97 0,540,54 0,020,02
Relationships Between the Height of the VJ and Relative Peak Torque of the Knee Extensors(Nmkg)Relationships Between the Height of the VJ and Relative Peak Torque of the Knee Extensors(Nmkg)

CMJ: Arm Swing versus No Arm Swing
(Adapted from Heishman et al, 2018)(Adapted from Heishman et al, 2018)
CMJCMJ Arm SwingArm Swing
MeanMean
Arm SwingArm Swing
ICCICC
Arm SwingArm Swing
CV%CV%
No ArmNo Arm
SwingSwing
MeanMean
No ArmNo Arm
SwingSwing
ICCICC
No ArmNo Arm
SwingSwing
CV%CV%
JumpJump
HeightHeight
(cm)(cm)
43,943,9 0,9270,927 5,15,1 36,436,4 0,9580,958 4,74,7
CMJCMJ Arm SwingArm Swing
MeanMean
Arm SwingArm Swing
ICCICC
Arm SwingArm Swing
CV%CV%
No ArmNo Arm
SwingSwing
MeanMean
No ArmNo Arm
SwingSwing
ICCICC
No ArmNo Arm
SwingSwing
CV%CV%
JumpJump
HeightHeight
(cm)(cm)
43,943,9 0,9740,974 3,33,3 36,436,4 0,9670,967 3,83,8
INTRAsession ReliabilityINTRAsession Reliability
INTERsession ReliabilityINTERsession Reliability

Vertical Running Jumps - I
(Adapted from Pehar et al, 2017)(Adapted from Pehar et al, 2017)
Vertical Running Jumps by Playing PositionsVertical Running Jumps by Playing Positions
*** p<0,05 ****** p<0,05 *** *** p<0,05 ****** p<0,05 ***

Vertical Running Jumps - II
(Sugiyama et a, 2014))(Sugiyama et a, 2014))
Maximal Running Single-Leg JumpMaximal Running Single-Leg Jump
Joint AngleJoint Angle Angular VelocityAngular Velocity

Vertical Running Jumps - III
● a
(Adapted from Sugiyama et a, 2014)(Adapted from Sugiyama et a, 2014)
Maximal Running Single-Leg JumpMaximal Running Single-Leg Jump
n=27 collegiate playersn=27 collegiate players
*** p<0,05 ****** p<0,05 ***
No statisticallyNo statistically
significant differencessignificant differences

Jump Shot versus CMJ
(Adapted from Struzik et al, 2014)(Adapted from Struzik et al, 2014)
Jump Shot without BallJump Shot without Ball versusversus CMJ without Arm SwingCMJ without Arm Swing
No significantNo significant
statistical differencesstatistical differences
*** p<0,05 ****** p<0,05 ***

Quantifying Jumps - I
MeanofJumps(n)MeanofJumps(n)
*** p=0,056 ****** p=0,056 ***
Average External Training Load Per Session Each WeekAverage External Training Load Per Session Each Week
PRE-SEASONPRE-SEASON

Quantifying Jumps - II
Jumps (n)Jumps (n)
*** p=0,692 ****** p=0,692 ***
*** d=0,22 ****** d=0,22 ***
External Training Load - PRE-SEASONExternal Training Load - PRE-SEASON

Landing Biomechanical Characteristics - I
LANDINGLANDING
Triple FLEXIONTriple FLEXION
AnkleAnkle
KneeKnee
HipHip

Landing Biomechanical Characteristics - II
One-Leg LandingOne-Leg Landing
Two-Leg LandingTwo-Leg Landing
LANDINGLANDING

Landing Biomechanical Characteristics - III
““The choice of landingThe choice of landing is dependent on the technical-is dependent on the technical-
tactical situation and needs of the player at the moment.”tactical situation and needs of the player at the moment.”
1)-1)- Forward DirectionForward Direction
●
Jump Landing:Jump Landing: 2)-2)- Vertical DirectionVertical Direction
3)3)- Lateral Direction- Lateral Direction
(Adapted from Thomas et al, 2017)(Adapted from Thomas et al, 2017)
** Multiple Planes **** Multiple Planes **

Impact Force on Landing - I
●
Peak Ground Reaction ForcesPeak Ground Reaction Forces During Jump LandingsDuring Jump Landings
(Body Weight):(Body Weight):
(Adapted from McClay et al, 1994 ; Struzik et al, 2014)(Adapted from McClay et al, 1994 ; Struzik et al, 2014)
PEAKPEAK
VERTICALVERTICAL
PEAKPEAK
ANTEROPOSTERIORANTEROPOSTERIOR
PEAKPEAK
MEDIOLATERALMEDIOLATERAL
Vertical JumpVertical Jump
LandingLanding
4,34,3
(3,16 – 7,84)(3,16 – 7,84)
1,11,1
(-1,20 – 1,74)(-1,20 – 1,74)
-0,4-0,4
(0,26 – 0,93)(0,26 – 0,93)
Jump ShotJump Shot
LandingLanding
6,06,0
(3,12 – 9,76)(3,12 – 9,76)
1,11,1
(-2,41 – 2,18)(-2,41 – 2,18)
-0,3-0,3
(0,28 - -0,56)(0,28 - -0,56)
LayupLayup
LandingLanding
8,98,9
(3,16 – 14,58)(3,16 – 14,58)
-2,5-2,5
(1,4 - -6,60)(1,4 - -6,60)
-0,70-0,70
(1,05 - -1,63)(1,05 - -1,63)
~ 4 - 8 times BW~ 4 - 8 times BW

Impact Force on Landing - II
●
InitialInitial Knee AnglesKnee Angles at Impact when Drop Landing:at Impact when Drop Landing:
(Adapted from Huston et al, 2001)(Adapted from Huston et al, 2001)
Jump HeightJump Height
Significant differencesSignificant differences
between gendersbetween genders
*** p<0,05 ****** p<0,05 ***

Impact Force on Landing - III
●
Kinetic Parameters:Kinetic Parameters:
(Adapted from Márquez et al, 2017)(Adapted from Márquez et al, 2017)
LANDINGLANDING FEMALEFEMALE MALEMALE pp dd
Time FpeakTime Fpeak
(s)(s)
0,060,06 0,050,05 0,0790,079 0,60,6
Fpeak (BW)Fpeak (BW) 4,604,60 6,046,04 0,0050,005 1,21,2
MaximumMaximum
DisplacementDisplacement
- Centre of- Centre of
Mass (m)Mass (m)
19,5119,51 27,1327,13
0,0110,011 1,11,1
LandingLanding
StiffnessStiffness
(BWm)(BWm)
33,7733,77 50,4750,47
0,0460,046 0,80,8

Impact Force on Landing - IV
●
Vertical-Ground-Reaction-Force Variables byVertical-Ground-Reaction-Force Variables by
Ankle-Support Condition:Ankle-Support Condition:
(Adapted from Cordova et al, 2010)(Adapted from Cordova et al, 2010)
CONDITIONCONDITION VerticalVertical
GRFz1 (BW)GRFz1 (BW)
VerticalVertical
GRFz2 (BW)GRFz2 (BW)
TimeTime
GRFz1 (s)GRFz1 (s)
TimeTime
GRFz2 (s)GRFz2 (s)
No SupportNo Support 1,281,28 4,504,50 0,0170,017 0,0540,054
TapeTape 1,08 ***1,08 *** 4,674,67 0,0140,014 0,045 ***0,045 ***
SemirigidSemirigid 1,281,28 4,514,51 0,0140,014 0,0500,050
*** p<0,05*** p<0,05

Impact Force on Landing - V
●
Frontal Plane Landing MechanicsFrontal Plane Landing Mechanics (Ankle Foot)(Ankle Foot)::
LOWLOW
ArchArch
NORMALNORMAL
ArchArch
HIGHHIGH
ArchArch

Impact Force on Landing - VI
●
●
HIGH ArchHIGH Arch – Arch Heigh Index >0,377– Arch Heigh Index >0,377
●
LOW ArchLOW Arch -- Arch Heigh Index<0,290Arch Heigh Index<0,290
●
Proximal to distal progressionProximal to distal progression of shock attenuationof shock attenuation
during landing tasksduring landing tasks
●
““There is a strong relationship betweenThere is a strong relationship between foot typefoot type andand
lower extremity injury”lower extremity injury”
(Adapted from Powell et al, 2012)(Adapted from Powell et al, 2012)

Impact Force on Landing - VII
●
Frontal Plane Landing MechanicsFrontal Plane Landing Mechanics (Ankle Foot):(Ankle Foot):
FEMALE ATHLETES:FEMALE ATHLETES:
●
↑↑ Erect postureErect posture
●
↑↑ Knee Flexion ExcursionKnee Flexion Excursion
●
↑↑ Knee Flexion VelocitiesKnee Flexion Velocities
●
↑↑ Knee ValgusKnee Valgus
●
↑↑ Ankle contribution to energy dissipationAnkle contribution to energy dissipation

Impact Force on Landing - VIII
●
Inversion (+)Inversion (+)
Eversion (-)Eversion (-)
ANKLEANGLE(degree)ANKLEANGLE(degree)
*** p=0,01 ****** p=0,01 ***

Reactive Strength Index - I
REACTIVE STRENGTH INDEX:REACTIVE STRENGTH INDEX:
*** Drop Jump Tests ****** Drop Jump Tests ***
●
RSI=RSI= flight time (ms) contact time (ms)flight time (ms) contact time (ms)
●
Player's Reactive Strength Index ProfilePlayer's Reactive Strength Index Profile
(different drop heights)(different drop heights)
(Adapted from Markwick et al, 2015)(Adapted from Markwick et al, 2015)

Reactive Strength Index - II
●
K:K:
RSI 20cm – CV=3,1%, ICC=0,96RSI 20cm – CV=3,1%, ICC=0,96
RSI 30cmRSI 30cm

Reactive Strength Index - III
●
Drop Jump Height:Drop Jump Height:
JH 40cm – CV=2,8%, ICC=0,98 ***JH 40cm – CV=2,8%, ICC=0,98 *** JH 50cmJH 50cm
JH 30cmJH 30cmJH 20cmJH 20cm

Reactive Strength Index - IV
REACTIVE STRENGTH INDEX:REACTIVE STRENGTH INDEX:
●
Professional Basketball Players:Professional Basketball Players:
●
Most appropriate for calculating RSI:Most appropriate for calculating RSI:
20,40,50-cm drop heights20,40,50-cm drop heights

Hip Mechanics on Landing - I
●
DEFICITDEFICIT inin proprioceptionproprioception andand motor controlmotor control of theof the
trunk are predictors of knee injuriestrunk are predictors of knee injuries
●
FrontalFrontal andand Sagittal Planes:Sagittal Planes: Aberrant pelvis and trunkAberrant pelvis and trunk
motions can affect the orientation of the resulting frommotions can affect the orientation of the resulting from
the ground reaction force vectorthe ground reaction force vector
●
Pelvic Stability:Pelvic Stability: Medial-Lateral MovementsMedial-Lateral Movements
●
Body Center of MassBody Center of Mass ++ Mass of the TrunkMass of the Trunk
(Adapted from Powers, 2010)(Adapted from Powers, 2010)

Hip Mechanics on Landing - II
●
K:K:
-- ↑↑ Knee ExtensorsKnee Extensors
-- ↓↓ Hip ExtensorsHip Extensors
--↑↑ Knee Injury Risk **Knee Injury Risk **
HARDHARD
LandingLanding
TechniqueTechnique

Hip Mechanics on Landing - III
●
K:K:
-- ↑↑Hip ExtensorsHip Extensors
-- ↓↓ Knee ExtensorsKnee Extensors
-- ↓↓ 28% Quadriceps28% Quadriceps
ActivationActivation
-- ↓↓ Knee Injury Risk **Knee Injury Risk **
SOFTSOFT
LandingLanding
TechniqueTechnique

Hip Mechanics on Landing - IV
●
Athletes who perform landing techniques withAthletes who perform landing techniques with
decreased hip and knee flexiondecreased hip and knee flexion increased quadricepsincreased quadriceps
activationactivation and thereby causeand thereby cause greater knee valgus andgreater knee valgus and
momentsmoments
●
↓↓ Energy absorption at the hip during landingEnergy absorption at the hip during landing
(deceleration phase)(deceleration phase)

Jump-Landing Mechanics - I
●
The Landing Error Scoring SystemThe Landing Error Scoring System (LESS):(LESS):
●
17 items17 items - Errors Related to the Landing Position- Errors Related to the Landing Position
●
Frontal and Sagittal Planes - (Frontal and Sagittal Planes - (Video Analysis)Video Analysis)
●
Initial Foot Contact with the GroundInitial Foot Contact with the Ground
●
Maximum Knee FlexionMaximum Knee Flexion
●
Dominant and Non-Dominant LimbDominant and Non-Dominant Limb
●
High Score=High Score= Worse Landing MechanicsWorse Landing Mechanics
(Adapted from Bell et al, 2014)(Adapted from Bell et al, 2014)

Jump-Landing Mechanics - III
●
The Landing Error Scoring SystemThe Landing Error Scoring System (LESS):(LESS):
(Adapted from Bell et, 2014)(Adapted from Bell et, 2014)
ACL Reconstruction Group:ACL Reconstruction Group:
6,7+-2,1 errors6,7+-2,1 errors
Control Group:Control Group:
5,6+-1,5 errors5,6+-1,5 errors
Total Score of the LESSTotal Score of the LESS
*** p=0,04 ****** p=0,04 ***

Injury Risk - I
(Adapted from Struzik et al, 2014)(Adapted from Struzik et al, 2014)
SOFTSOFT
Landing TechniqueLanding Technique
HARDHARD
- MORE energy absorbed- MORE energy absorbed
during impact.during impact.
- LESS energy absorbed- LESS energy absorbed
during impact.during impact.

Injury Risk - I
(Adapted from McCormick, 2012)(Adapted from McCormick, 2012)
SOFTSOFT
1)- ABSORTIVE1)- ABSORTIVE
LandingLanding
2)- STIFF2)- STIFF
LandingLanding

Injury Risk - II
(Adapted from Didier et al, 2011)(Adapted from Didier et al, 2011)
Athlete-01Athlete-01
Athlete-02Athlete-02
- It can anticipate the- It can anticipate the
necessary movement patternsnecessary movement patterns
- Reactionary in nature,- Reactionary in nature,
which cannot be anticipated.which cannot be anticipated.

Injury Risk - III
(Didier et al, 2011)(Didier et al, 2011)
1)- Low Risk Athlete1)- Low Risk Athlete 2)- High Risk Athlete2)- High Risk Athlete 3)- Non Athlete3)- Non Athlete

Risk of Injury - IV
(Adapted from Svilar, 2020)(Adapted from Svilar, 2020)
HALF CourtHALF Court
FULL CourtFULL Court
HIGHHIGH
MECHANICAL STRESSMECHANICAL STRESS
(Knee, Achilles Tendon,(Knee, Achilles Tendon,
Plantar Fascia)Plantar Fascia)
HIGHHIGH
METABOLIC STRESSMETABOLIC STRESS
(Gastrocnemius, Quadriceps,(Gastrocnemius, Quadriceps,
HamstringHamstring))

Motor Learning of Landing Mechanics - I
REBOUDING:
●
The reaction to the ball
● The visual tracking of the ball
●
The prejump movement
●
And other
Closed-Skill ExercisesClosed-Skill Exercises
(Stable Environment)(Stable Environment)
Open-Skill ExercisesOpen-Skill Exercises
(Unstable Environment)(Unstable Environment)

Motor Learning of Landing Mechanics - II
BLOCKBLOCK
PracticePractice
VARIABLEVARIABLE
PracticePractice
RANDOMRANDOM
PracticePractice
- One variation of one skill- One variation of one skill
- A single class of skills- A single class of skills
- Different classes of- Different classes of
movementsmovements

Motor Learning of Landing Mechanics - III
GAME SITUATIONS:GAME SITUATIONS:
●
““There is no true ideal landing”There is no true ideal landing”
●
In matches, it is necessary to use stiff landingsIn matches, it is necessary to use stiff landings
●
Conscious and unconscious control of movementConscious and unconscious control of movement
●
Movements aways show fluctuationsMovements aways show fluctuations
●
Effective jump landings require earlier muscle activationEffective jump landings require earlier muscle activation
IMPLICIT LearningIMPLICIT Learning
(procedural)(procedural)
EXPLICIT LearningEXPLICIT Learning
(declarative)(declarative)

Neuromuscular Imbalance Patterns – Risk of ACL Injury
(Cole & Panariello, 2016)(Cole & Panariello, 2016)
1)- LIGAMENT1)- LIGAMENT
DominanceDominance
2)- QUADRICEPS2)- QUADRICEPS
DominanceDominance
3)- LEG3)- LEG
DominanceDominance
4)- TRUNK4)- TRUNK
DominanceDominance
It is necessary to strengthenIt is necessary to strengthen
lateral hip muscleslateral hip muscles
It is necessary to active andIt is necessary to active and
strengthen the posterior chainstrengthen the posterior chain
(hamstring muscle)(hamstring muscle)
It is necessary to correctIt is necessary to correct
the strength asymmetrythe strength asymmetry
of the legsof the legs
It is necessary to strengthenIt is necessary to strengthen
the core muscles and developthe core muscles and develop
postural stabilitypostural stability

Training Load – Plyometric Training
(Sole et al, 2018)(Sole et al, 2018)
Training VOLUMETraining VOLUME
Training INTENSITYTraining INTENSITY
- Control the total number- Control the total number
of ground contacts forof ground contacts for
lower limbslower limbs
- The speed of the movement;- The speed of the movement;
- The points of contact- The points of contact
(single vs. double leg hopping);(single vs. double leg hopping);
- The amplitude of the movement;- The amplitude of the movement;
- The body weight of the athlete- The body weight of the athlete
or amount of added resistance;or amount of added resistance;

Exercise Progression - Plyometric Training
Bilateral – UnilateralBilateral – Unilateral
Single Plane – Multiple PlanesSingle Plane – Multiple Planes
Closed Skills Practices – Open Skills PracticesClosed Skills Practices – Open Skills Practices
Simple - ComplexSimple - Complex
General - SpecificGeneral - Specific

Functional Assessments
●
Ankle Mobility TestAnkle Mobility Test ++ Ankle Stability TestsAnkle Stability Tests
●
LESS TestLESS Test ++ MCS TestMCS Test
●
Drop Jump TestsDrop Jump Tests ++ Hop TestsHop Tests
●
Deep SquatDeep Squat ++ Hurdle StepHurdle Step ++ Rotatory Stability (FMS)Rotatory Stability (FMS)
●
Core TestsCore Tests
●
CMJCMJ ++ SJSJ
●
Single-Leg SquatSingle-Leg Squat
●
Isokinetic Strength TestsIsokinetic Strength Tests
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And otherAnd other

Final Considerations - I
●
Evaluate the athleteEvaluate the athlete
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Teach basic movement patternsTeach basic movement patterns
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Respect training progressionsRespect training progressions
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Control the loadsControl the loads
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Monitor the risk of injuryMonitor the risk of injury
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Teach possible variations of the same movementTeach possible variations of the same movement
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Perform periodic evaluationsPerform periodic evaluations
●
Respect the athlete's biological individualityRespect the athlete's biological individuality

Final Considerations - II
●
THANKS!!!THANKS!!!
●
FACEBOOK:FACEBOOK: adrianovretaros01adrianovretaros01
●
TWITTER:TWITTER: @adrianovretaros@adrianovretaros
●
INSTAGRAM:INSTAGRAM: @adrianovretaros@adrianovretaros
●
E-Mail:E-Mail: avretaros@gmail.comavretaros@gmail.com

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