Netball and Basketball: Jumping and Landing Safely
Netball and basketball involve frequent jumping, landing and rapid changes of direction. These movements place high loads through the knees and ankles, particularly in adolescent athletes.
Poor landing mechanics, fatigue and inadequate strength increase injury risk. Anterior knee pain is common and often related to load management rather than structural injury. Early intervention prevents progression to more persistent problems.
Strength training improves control during jumping and landing. Exercises targeting the hips, quadriceps and calf muscles support safer movement patterns. Teaching athletes how to decelerate and land well is particularly important during growth phases.
Structured warm-up programs that include balance, strength and movement control significantly reduce lower limb injury rates. These programs are most effective when performed consistently.
Developing good movement habits early supports long-term athletic performance and reduces injury risk across multiple sports.