Most physical therapy patients are injured in a failed attempt to control deceleration. Most sports injuries do not involve contact from an opponent or any force greater than bodyweight. The athlete just plants a foot and attempts to move in a new direction. When an athlete is unable to properly control deceleration, he or she becomes much more prone to ankle, knee, hip, and even upper extremity injuries. Teaching physical therapy patients and athletes how to properly manage deceleration forces is an essential component of training.
For many people, it has been years since they have performed any jumping or hopping. They do not possess the core stability, balance, and proprioception necessary to control full bodyweight activities. A suspension trainer permits a gradual introduction on landing mechanics. You can slowly and steadily add load as you become more proficient.
Suspension Landing Performance
Use a TRX or similar suspension trainer attached at least nine feet up the wall. Grab the handles and face the attachment point. Place the feet at least hip distance apart. Bend at the ankles, knees, and hips. You will perform an easy jump and use the assist of the suspension trainer to support your landing. Attempt to land softly and hold a flexed ankle, knee, and hip position. We call this “sticking the landing.” Keep the knees in line with the feet and the torso upright.
Focus on landing in a smooth and efficient manner. The height of the jump is not important. Perform this exercise at the beginning of your workout, when you are rested and fresh. Five landings or less is a good start for most people.
This is the practice progression that I have found works well:
1) Basic bilateral landing
2) Rotation landing
3) Split landing
4) Single leg landing
Deceleration training is important for keeping older individuals free from falls and living independently for a lifetime. I recommend you take the time to get some instruction on proper deceleration mechanics.
For video demonstration of suspension landing performance, click here: Video_Practicing_Landing
-Michael O’Hara, P.T., OCS, CSCS