Phase 3 -Follow through & Phase 4- Landing

(Phase 3) Follow through

 During this split second in the air, point your toes and keep your body as still as possible. (you want to get some good height between your feet and the air).

Hip Joint: Flexion of the iliacus, psoas major and minor, rectus femoris, sartorius, pectineus muscles isometrically isometriclaly. jumping in the air.
Knee Joint: Extension of the rectus femoris, vastus intermedius, vastus lateralis and vastus medalis muscles isometrically while jumping in the air.

(Phase 4) Landing

The balls of your feet should be the first thing that touches the ground, and gently roll down from the balls of your feet onto your heels. Make sure there is a slight flexion in the knees to ensure a soft landing. Weight should be distributed evenly in the feet so you are not falling forward or backward, and to also prevent injury.

Hip Joint: Flexion of the iliacus, psoas major and minor, rectus femoris, and sartorius muscles eccentrically.

Knee Joint: Flexion of the sartorius, biceps femoris, semitendinosus, semimembranosus, and gracilis eccentrically.