Landing Mechanics

Knee injuries are a common injury in all forms of rugby. Effective landing mechanics after jumping activities can help to prepare the player for the range of movement requirements on the pitch and will reduce the risk factors associated with injuries. Training effective landing mechanics can involve a wide range of activities, such as single-leg balance exercises, drop landings, jumps and sticks, and repeated jumps. These exercises can involve both double and single-leg variations in multiple planes of movement which will expose the athlete to a wide range of force and situations in which they may find themselves during a game.

By integrating these exercises into training sessions, coaches can effectively prepare athletes for the physical demands of rugby. Training proper landing mechanics helps enhance performance and significantly lowers the risk of injury, ensuring players can perform at their best on the field.

General Coaching Cues:

• Keep knees apart from each other on landing
  

  • Rationale: Avoid valgus i.e inward rotational movement of the knee

• Quiet landing

• • Rationale: Absorb the force through the flexion of ankles, knees and hips simultaneously

Landing Mechanic Exercises:

Single Leg Balance

Drop Landing

Single Leg bound to stick