The jump is only the beginning.
The most important part may be how you land.
If the goal is to use impact as a tool for bone health, our bones respond to several factors, including:
• Landing forces of approximately 3× body weight or greater
• A rate of force development around 43 body weights per second
• Novelty and variation in the direction of loading to help limit accommodation
And all of these factors are influenced by how you land.
Research has shown that a flat-footed landing with a slight bend in the knees and hips can meet or exceed these bone-loading thresholds, even from relatively small jump heights—around 2–4 inches.
But this landing technique isn’t appropriate for every type of jumping.
As jump height or intensity increases, or when jumping from a box or platform, a softer, more athletic landing is generally more appropriate. This allows the muscles, joints, and connective tissue to better absorb and distribute the forces without unnecessarily exposing the body to forces far beyond what is needed.
More isn’t always better.
If your goal is bone-focused impact, think smaller jump heights and a controlled, flat-footed landing with a slight bend in the knees and hips.
If your goal is power and neuromuscular development, you can jump higher and more explosively, using a softer, more athletic landing to help absorb the increased forces.
The goal isn’t simply to jump higher.
The goal is to use the right jump and the right landing for the adaptation you’re trying to create.
Clissold, T., et. al. Jump-landings that supersede bone health threshold requirements for premenopausal women. Archives of Sports Medicine and Physiotherapy. 2022. pages 1-6
