Conditioning
Drop Landing
The drop landing is a controlled step off a low box to practice absorbing impact without a rebound jump. It trains your legs to slow your body down and stabilize on contact.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Stand upright at the edge of the box, facing the landing area.
- Step off the edge with one foot leading, without jumping upward or outward.
- Contact the floor with both feet at the same time.
- Bend your ankles, knees, and hips to absorb the landing.
- Hold the landing position until you are balanced.
- Stand upright to finish the repetition.
Form cues
- Keep your eyes ahead.
- Track your knees over your toes.
- Make the landing quiet.
Common mistakes
- Staying on your toesLet your heels settle so your whole foot supports you.
- Landing with feet too wideAim to land with your feet about hip-width apart.
- Sinking into a deep squatAbsorb the drop in a shallow-to-moderate squat rather than letting your hips sink toward the floor.
Safety
A stiff or uncontrolled landing can strain your ankles or knees. Greater box height and fatigue increase the impact you must absorb and the chance of losing balance.
- Use a stable box on a nonslip surface with a clear landing area.
- Start with a box about 4–8 inches high.
- End the set when you can no longer control each landing.
- Turn toward the box before stepping back onto it.
If you have current foot, ankle, knee, or hip pain or a recent lower-limb injury, get advice from a physiotherapist before practicing drop landings.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min
Treat this as landing practice rather than a test of box height or endurance.