Page 29 - Jim Stone Book Beginner

Landing

The ability to land correctly is essential to injury prevention. The coach should place a priority on
landing on two feet with weight equally distributed. However, volleyball is a sport where there is a
degree of body rotation in the air. Consequently, there will be times that the athlete will land on one
foot. So, initiating activities of hopping and landing on one foot is recommended. One foot and two
foot landing activities will develop strength and balance in the athlete.
Sample Activity

Jump in place, using both arms to assist with the jump, and land on two feet with knee flexion
aligning the knees over the toes
 The athlete jumps over elastic that is 4" off the ground, turning 45 degrees or 90 degrees, then
lands softly with knees over the toes.

 The athlete jumps onto a box (12"-18" high) and lands softly on two feet with ankle and knee
flexion to absorb body weight. Variation: (1) Step onto the box, jump off the box, landing softly
on a mat. (2) The athlete jumps as high as they can off the box, landing softly with knees over
toes.
 The athlete will jump and land on one foot. Go slowly. The focus should be on being balanced
on the landing foot. Absorb body weight with ankle and knee flexion

 The athlete jumps laterally 12"-18", landing on one foot, with balance. The athlete should gain
body control before another jump.

 The athlete jumps off a 12" box, landing on one or two feet with balance and flexion

Checklist

 Land on two feet with balance

 Weight distributed on both feet

 Land with knees over toes, shoulders slightly
forward

 No twisting on landing, straight up, straight
down. Begin with small increments of rotation,
progressing from 45 to 90 degree turns in the
air.

 Flex ankles, knees, and hips when landing

 Jump and land on one foot with balance