If you participate in a sport that requires jumping from great heights, then work up to this gradually and take all of the necessary safety precautions. You should also be aware that repeatedly landing jumps from a great height can be as damaging to your spine as getting hit in the head is to your brain. There have been a few recorded cases of people falling thousands of feet and surviving. Don’t use this as an example to go by, however. These are considered miraculous exceptions for a good reason.
Grass, sand and mud are good places to fall to. Concrete, on the other hand, is about as unforgiving as it gets. Surfaces with a lot of degree can pose an extra threat. Landing onto an otherwise soft area with pine needles would result in a different (but similarly intense) sort of pain.
Shoes with a strong grip help if there’s any risk of slipping during your fall.
Holding yourself off a ledge can get you 6 feet closer to the ground. This difference in altitude can mean a lot with regards to potential injury. [5] X Research source
For the sake of keeping your body straight, keep your eyes fixed forward. This will keep your body from going imbalanced in mid-jump. Some people may freak out if they see themselves dropping a far-enough distance, so if you’re queasy, it’s best to keep your eyes off the ground.
Keep your feet and knees together while you jump. This will maximize the chances of you landing on both feet. [9] X Research source Although you’ll want to keep your body from moving around excessively, you should allow room for flexibility as your body meets the landing. [10] X Research source
Bending the knees will reduce shock. Just make sure your legs aren’t bent more than 90 degrees. [12] X Research source Exercising with squats will help your body adjust to this change when it’s needed. [13] X Research source
Try to strike a balance between going limp and holding your proper form.
Don’t try to break your fall with your hands. Hands can alleviate some of the shock on your feet, but they can generally withstand only a fraction of the pressure that feet can. [16] X Trustworthy Source University of California Division of Agriculture and Natural Resources Extension program of the University of California system devoted to educating and improving local communities Go to source When you land, try to land on the balls of your feet, shoulder-width apart. Bend your knees and keep them flexible as you hit the ground to help absorb some of the impact. [17] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
Rolls are difficult to master and should be left to trained athletes. It should be said as a high-difficulty alternative to landing on both feet. Try rolling on both sides. It’s a good habit for athletic versatility, and you may find you prefer one side over the other. [19] X Research source For practice, regular “gymnastics rolls” (without a jump) will get you used to the experience of rolling. They’re relatively easy to do provided you have a degree of fitness and flexibility. If you want to practice with diagonal rolls, a playground (with a soft ground) is a good place to start. [20] X Research source Rolls lead well into continued movement. This is why they’re so highly recommended in sports like parkour.
Squats are remarkably challenging at first if you’re unused to them. However, your body will train up fast.
Make a sequence of tiny jumps, only a couple inches off the ground. Try to make your landings as quiet and soft as possible. [23] X Research source Shift your body’s weight around on your heels, keeping your knees behind your toes throughout the movement.
Don’t drink so much water that you end up feeling bloated. The feeling doesn’t last forever, but it is uncomfortable and limits your training for a while.
