Girls Can Jump Higher Too

The increase in popularity in girls' basketball has coincided with an increase in knee injuries. Girls tend to demonstrate less muscle mass and strength than boys. It's extremely important that they have training and drills specifically developed with their characteristics in mind. It's also best that girls be involved in this training and start doing these drills as early as possible because the injuries later on are generally the result of unwise practices when they were younger.

For example, girls under 12 years tend to play everything in an upright position. This causes muscles in the trunk, hips, and legs to be underdeveloped. If these weaknesses are not changed as early as possible, the girls will continue to play in this position and the muscles they need to play as adolescents and adults will not be strong enough.

Women jump differently than men do. They jump and land in a more upright position. They land harder, and the knee position is flawed. Arms, legs, and feet need to be coordinated and initiation needs to come from the core or near the navel. Male athletes land with a force about two-and-a-half times their body weight. Females tend to land with five times their body weight. This, of course puts greater strain on the muscles, tendons, ligaments, and cartilage around the knee. This comes from the too-upright landing as well as a rotating movement of the knee.

Also, lower leg alignment weaknesses may play a role in the number of ACL tears as well as other knee injuries. Because she has a wider angle at the pelvis and lower back curve, the upper leg bone tends to rotate inward. The knees just naturally become "knock-kneed." This puts stress on the knee and the ACL because of the inward rotation.

Correct jumping techniques include landing on the ball of the foot and sinking into the heel; flexing hips, knees, and ankles; keeping the back straight; keeping the chest over the knees and the knees over the second toe.

The key to jumping higher for female athletes is to find a trainer who understands the limitations and the capabilities. They can learn to jump higher and avoid injury with the appropriate training.