When you jump, you focus on how high you get off the ground. But what about how you come down? Landing stiffly can increase your risk for ACL injuries, according to a recent Oregon State University study.
Researchers found that landing without bending your knees to absorb shock can cause serious damage—ranging from tendonitis to a torn ACL, and even hip and back pain.
“A good landing should be quiet and controlled,” says lead researcher Marc Norcross, Ph.D. “Landing loudly is a telltale sign your form is breaking down.”
Whether you’re doing box jumps in the gym or playing pickup basketball, Norcross recommends assessing your form in front of a mirror beforehand—making sure when you land, your knees stay directly above your toes.
And if you’re looking for a lower-impact workout that matches the intensity of box jumps, try kettlebell swings. The explosive move works many of the same muscles—glutes, hamstrings, and hips—which can produce power and boost your vertical.
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