Landing Mechanics Matter: How to Protect Your Ankles and Knees on Stage

We’ve all heard it: “Land toe, ball, heel!”

It’s one of those cues that gets repeated over and over in class, right up there with “use your plié!” and “don’t sickle!” And while the intention is right, here’s the thing: knowing what to do doesn’t always mean your body is actually doing it.

When you’re mid-performance, running on adrenaline, dancing on a stage that might be slippery, sticky, or just plain unfamiliar… landing with control isn’t as easy as it sounds.

But it matters—a lot.

Why It’s Worth Focusing On

Every time you jump and land, your body absorbs several times your body weight in force. That’s a ton of stress traveling through your feet, ankles, knees, and hips.

But there’s another factor dancers often overlook: the stage floor itself. Unlike your familiar studio floor, which usually has some give and cushioning, stage floors tend to be much harder and absorb less impact. Plus they tend to be either slippery or sticky, and this changes how your body has to react when you land. Landing safely on these unpredictable surfaces takes even more control and strength to protect your joints. 

When your technique is solid and your muscles are strong, that force gets absorbed in a healthy, controlled way. But when your form breaks down, or certain muscles aren’t pulling their weight, your joints take the hit. And over time that can lead to nagging pain, overuse injuries, or those frustrating “mystery tweaks” that seem to come out of nowhere.

Common Landing Habits That Can Backfire

These are a few issues I see a lot, especially during show season when dancers are tired, pushing hard, and jumping more than usual:

• Knees collapsing inward on landings

• Forcing turnout as you land (hello, ankle roll)

• Stiff, shallow pliés that don’t absorb the landing (or no plié at all…yikes!)

• Core disengagement, leading to a wobbly pelvis or unstable spine

These things might not look like a big deal, but they can seriously wear down your body over time, especially during heavy rehearsal periods or performances.

What Does a Strong, Safe Landing That Protects Your Knees and Ankles Actually Look Like?

Good landings aren’t just quiet, they’re controlled. They’re supported by muscles, not just habits. Here’s what to aim for:

• Toe, ball, heel contact to soften impact

• Knees tracking over your second toe, not rolling in

• Core and glutes engaged to support your pelvis

• Deep, active plié to help absorb force without locking joints

• Stability over style—form first, fancy finish second

So Is Technique Alone Enough?

The short answer: No. You can have the best intentions, and even great training, but without functional strength and stability, your landings will always feel just a little off.

That’s where cross-training comes in. Not just any workout, but training that’s actually built for what dancers need: mobility, control, and strength in all the right places.

A few exercises that are great to help with those landings: 

• Eccentric calf raises (for ankle stability): Stand on the edge of a step with your heels hanging off. Rise up onto your toes with both feet, then slowly lower your heels down over 3–5 seconds, keeping control. Focus on that slow descent—it’s where the ankle gets stronger.

• Single-leg step downs (to train balance + control): Stand on a low step or sturdy platform. Shift your weight onto one leg and slowly lower the opposite heel toward the ground, barely touching, then press back up. Keep your hips level and the knee tracking over your toes. Go slow and steady for maximum control.

• Glute bridges with resistance bands (to wake up those sleepy stabilizers): Lie on your back with knees bent, feet hip width apart, and a resistance band around your thighs. Press through your heels to lift your hips while gently pushing your knees out against the band. Squeeze your glutes at the top, then lower slowly. Keep core engaged and ribs down.

• Controlled jump landings (to reinforce good patterns under pressure): Jump straight up or forward, then land softly in a squat with knees bent, hips back, and chest up. Focus on absorbing the impact quietly and evenly through both feet. Keep knees aligned over toes, no wobbling. Pause and reset between each jump. If you feel ready, you can do this single leg too!

These aren’t just “extras”, they’re the foundation that helps your technique show up when it matters most.

Here's the Truth:

If your knees ache after long rehearsal days…

If your ankles feel wobbly or unstable mid-combo…

If you know your landings aren’t great but don’t know how to fix them…

You don’t need more stretching, harder choreography, or more technique classes.You need support. You need strength. You need a plan.

We have a variety of options if you’re looking for some help in that area. Our 6 Week Boost Your Jumps program is a great place to start to soften those landings and protect your knees and ankles. Click here to check it out!