Approach Landings
5 trials
Best Jump
17in
Peak Force
4.8×BW
Plant step, block footwork, attack landings — where ACL risk lives in volleyball.
Vertical Jumps
5 trials
Best Jump
16in
Peak Force
4.8×BW
Countermovement jumps — baseline vertical output and landing control.
Your Best Jump
Approach Jump #3
You hit 17 inches on Approach Jump #3. That's your highest jump in this session — remember what this felt like.
Riskiest Landing
Approach Jump #5
Your left knee caved inward about 3.3 inches off your ankle at the landing (Approach Jump #5). Focus on pushing your knees out to track over your second toe.
Best Jump
17in
Landing Force
5×BW
WATCH
Typical volleyball landing: 4.0–5.5× BW
Knee Tracking
3.3in off
REVIEW
Goal: knee stacked over ankle (under 1.2 in) · team median 0.9 in
Your jump, step by step
Where the jump broke
From Approach Jump #5
Run-up
Your run-up was 1.0 mph — solid speed into the plant.
Penultimate
Your last step loaded 7 inches deep — good sit before you go up.
Plant
Plant took 144 ms — quick and snappy, right where it should be.
Jump
You jumped 16″ — right at your session best.
Land
Knee caved inward 3.3 in off your ankle. Stack the knee over the foot.
Work on your landing
Land smarter
Do this first
Single-Leg Band Box Landing
Keep knee over toe on landing
Your knee collapses inward when you land, which stresses the joint. A band around your thighs teaches you to pop the knee out and land stacked. Do this every training day for three weeks and it becomes automatic.
Reduces estimated ACL strain by ~30% per left-side block landing — across the ~120 landings you accumulate each training week, the difference between cumulative wear and an acute tear.
Sets
3
Reps
8 each leg
How Often
Daily
Gear
12" box + mini-band
#2
Copenhagen Side Plank
Inner-hip strength
Weak inner hips let the knee cave. This side plank wakes up the muscles that pull the knee back into line. Hold until the hip burns.
Strengthens the hip adductors that hold your knee in line through a hard plant-step into a spike — the muscles that fail first when valgus shows up on tape.
3 sets
20s each side
3x per week
#3
Lateral Band Walks
Glute medius activation
The glute medius is the muscle that steers your knee on landing. Banded side-steps fire it up before practice so it shows up when you jump.
Pre-activates the glute medius so your knee tracks over your foot on the first lateral block jump of practice — when cold-muscle valgus injuries actually happen.
2 sets
10 steps each way
Daily warm-up
Work on your takeoff
Jump higher
Do this first
Trap Bar Jump
Explosive power
Load up a trap bar and jump as high as you can on every rep. This builds the raw power that turns into inches on your jump. Light enough to move fast, heavy enough to feel.
Builds the ballistic strength that adds an estimated +2–3 in to your vertical over 8 weeks — pushes a 9 ft 4 in spike reach to ~9 ft 7 in without changing your approach.
Sets
4
Reps
3
How Often
2x per week
Gear
Trap bar
#2
Box Jump Progression
Max vertical output
Start at a box you can clear easily. Each week add 2 inches. Jump with intent — zero hesitation at the bottom, full triple-extension at the top.
Each 2-inch box add carries over to roughly +1 in of true vertical on your approach — linear progression for ~6 weeks before it plateaus.
4 sets
4
2x per week
#3
Broad Jump to Sprint
Horizontal-to-vertical power
Explode forward with a broad jump, then immediately sprint 10 yards on landing. Trains the legs to turn ground force into flight — exactly what the approach-to-jump does.
Trains horizontal-to-vertical momentum transfer at the penultimate step — a wider plant adds an estimated +1.5–3 in of vertical on a 3-step approach attack.
4 sets
3
1x per week
Your progress
Jumping Higher
↑ Best Jump Yet
+1″ since last session
Keep it up — your jump has gained 4″ since Jan.
What's next
Come back in 4 weeks
Re-test date
May 25, 2026
Same session, same drills — we'll see how much has moved.
Knee tracking goal
get this under 1.2 in
Landing force goal
keep under 4.0× BW
How this was measured
Method
Markerless 3D motion capture from 3 synchronized GoPro cameras — no suits, no markers, no force plate.
Biomechanical Model
OpenSim LaiUhlrich2022 (Stanford) · joint angles cross-checked against the OpenCap open-source benchmark.
Typical Accuracy
Joint angles ±3–5° · knee tracking ±0.8 in · landing force ±20% (COM estimate).
Not a medical device. This report summarizes movement mechanics for coaching feedback and training decisions — it is not a clinical diagnosis. Share with your athletic trainer or physical therapist if anything lands in the REVIEW zone.