Split-Stance Drop and Stick
Quick Information
Category
Deceleration & Braking
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors, Obliques
Movement pattern
Drop to Split Stance and Stabilise
Training goal
Deceleration
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Train the split-stance landing used in sprinting, lunging and most sport contacts.
How it fits the system. An intermediate-level drop to split stance and stabilise entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: 45-Degree Cut Drill and Backward Deceleration Run.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors, Obliques
Movement pattern
Drop to Split Stance and Stabilise
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Stand tall with the feet together.
- Hop slightly and land with one foot forward and one back in a split stance.
- Absorb through both legs with the front shin vertical.
- Hold two seconds, then reset and alternate.
Coaching Cues
- "Land in a lunge, not a stride."
- "Front shin vertical."
- "Quiet and still."
Common Mistakes
- Landing with the front knee ahead of the toes.
- Collapsing the back knee to the floor.
Progressions & Regressions
Progressions
Add a scissor switch in the air, then progress to split squat jumps.
Regressions
Step into the split position instead of hopping.
When to Use It
When to use
Warm-up and early plyometric progressions.
When not to use
Acute knee or hip pain.
Programming
5–6 reps per side, 2–3 sets, 45 seconds rest.
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