Snap-Down (Drop and Stick)
Quick Information
Category
Deceleration & Braking
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Core
Movement pattern
Deceleration Drop
Training goal
Deceleration
Sport
General Athletic Development, MMA, Football, Soccer, Basketball, Hockey, Sprinting
Overview
Purpose. Teach rapid self-loading into a stable absorption position without the impact of a jump landing.
How it fits the system. A beginner-level deceleration drop entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Single-Leg Depth Drop and Split-Stance Drop and Stick.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Core
Movement pattern
Deceleration Drop
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand tall on the balls of the feet with the arms reaching overhead.2. Pull the arms down hard and drop the hips quickly into an athletic position.3. Land with the feet flat, the knees bent and the shins close to vertical.4. Freeze the position for one to two seconds without any extra shuffling.5. Stand tall and reset before the next repetition.
Coaching Cues
- Pull the floor toward you; land with the feet, not on the feet; freeze completely on contact; chest over toes, shins near vertical, weight in the
- Middle of the foot.
Common Mistakes
Dipping the hips without dropping the whole body; landing heel-first; collapsing the chest; continuing to move after contact.
Progressions & Regressions
Progressions
snap-down to single leg, snap-down from a small box, snap-down with a lateral component, snap-down to immediate rebound.
Regressions
slow tempo squat to the same end position, held for three seconds.
When to Use It
When to use
in the warm-up of any lower-body or speed session, and as the entry point for every athlete new to deceleration work.
When not to use
as a substitute for high-velocity braking once competence is established, since entry velocity is very low.
Programming
3 to 4 sets of 4 to 6 repetitions, full recovery between sets, quality over volume.
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