Take almost any athlete, regardless of gender or performance level, and invite them to perform a box jump. Next, take the time to listen to the accompanying sound, and fate will have it that more often than not, you�ll probably get a resounding "SLAP," as they land. Being "SLAP HAPPY," should be preceded with two words; �DON�T BE,� as it can eventually lead to a host of potential problems. Addressing jump technique issues, such as stabilization, proper take-off and subsequent landing, will lead to an improvement in vertical performance and decreases in possible injury.

Jump programs target four key points:

#1 Addresses proper take-off position, by using the hips rather than the knees. Too many athletes tend to use extreme knee flexion rather than flexing at the hip. Not only does this decrease the bio-mechanical advantage of the hip musculature (which is the strongest muscle group), but it can also lead to acute knee injuries such as patellar tendinitis (a basketball-injury favorite).

Teaching athletes to keep their back straight, shoulders slightly forward of the knees, and balance on the balls of their feet, promotes correct jumping posture. The figures below demonstrate correct vs. Incorrect technique.

#2 & #3 Focus on �core support and hip explosion. Often overlooked, the start of any athletic movement originates at the body�s core. Incorporating various drills, which emphasize balance and proprioception, such as balance boards and medicine balls, can aid in the performance of stabilization and body awareness while jumping and landing. Next, hip explosion is taught as an extension of a solid core by emphasizing quick and rapid hip extension.

#4 Landing softly. A slight toe-to-heel rocker landing should be emphasized while sticking the landing in a good �hips-flexed� position. Another teaching cue at this juncture stresses the significance of the landing position; an athlete should stick the jump in the same posture-balanced position they started in.