Drop Landing
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Plyo Box
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Bilateral Landing
Training goal
Deceleration
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Teach safe landing mechanics and build eccentric strength before plyometric progressions.
How it fits the system. A beginner-level bilateral landing entry in the Plyometrics section, programmed to develop deceleration. Related work in the library: Single-Leg Hurdle Hop and Scissor Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Bilateral Landing
Equipment
Plyo Box
Difficulty
Beginner
How to Perform
- Stand on a box roughly 30 to 40 centimetres high.
- Step off the box rather than jumping off it.
- Land on both feet at the same time, on the balls of the feet first.
- Absorb by bending the ankles, knees and hips together.
- Stick the landing and hold it for two to three seconds.
- Step back onto the box and repeat.
Coaching Cues
- Land quietly, noise means poor absorption.
- Keep the knees tracking over the toes.
- Hold the landing completely still.
Common Mistakes
- Jumping off the box instead of stepping.
- Landing with stiff, straight legs.
- Letting the knees collapse inwards.
Progressions & Regressions
Progressions
Raise the box height, then progress to depth jumps.
Regressions
Lower the box and reduce the number of reps.
When to Use It
When to use
As the first step of any plyometric progression.
When not to use
With knee pain on landing at the lowest box height.
Programming
3 to 4 sets of 5 landings.
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