Eccentric Step-Down
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Plyo Box
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Gluteus Medius, Calves
Movement pattern
Unilateral Knee Flexion
Training goal
Deceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Hockey
Overview
Purpose. Build eccentric quadriceps control and knee tracking on one leg.
How it fits the system. A beginner-level unilateral knee flexion entry in the Balance & Stability section, programmed to develop deceleration. Related work in the library: Single-Leg Anterior Reach and Tandem Stance Walk.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Gluteus Medius, Calves
Movement pattern
Unilateral Knee Flexion
Equipment
Plyo Box
Difficulty
Beginner
How to Perform
- Stand on a low box on one leg with the other leg hanging off the front.
- Set the trunk tall and the hands on the hips.
- Lower slowly by bending the standing knee.
- Tap the free heel lightly on the floor without transferring weight.
- Take three to five seconds for the descent.
- Return to the top and repeat, then change legs.
Coaching Cues
- Keep the knee tracking over the second toe.
- Tap, do not land, with the free foot.
- Slow the descent down as much as you can control.
Common Mistakes
- Dropping quickly instead of controlling the descent.
- Letting the knee dive inwards.
- Using a box that is too high to control.
Progressions & Regressions
Progressions
Raise the box or add a light dumbbell.
Regressions
Lower the box or hold a support.
When to Use It
When to use
For knee control, return to running preparation and single-leg strength.
When not to use
If the knee cannot be kept in line at the lowest box height.
Programming
3 sets of 6 to 8 slow reps per leg.
Popular
Popular Articles
