Depth Drop

Instructions

1. Stand on a box or step with your feet about hip-width apart.

2. Step forward off the box or step. Do not jump upward first.

3. Let your body drop straight down to the floor.

4. Land softly on both feet.

5. Bend your knees and hips slightly as you land to absorb the force.

6. Keep your weight balanced through both feet.

7. Stabilize the landing and hold briefly if instructed.

8. Reset and repeat.

Common Compensations

• Do not jump up before stepping off the box.

• Do not land stiff-legged.

• Do not let your knees cave inward on landing.

• Do not let your chest collapse too far forward.

• Do not slam into the floor.

• Do not use a box height that is too high for you to control.

Extra Info

• You should feel this mostly in the quads, glutes, calves, and core.

• You may also feel the feet and ankles working to help absorb the landing.

• The goal is a quiet, controlled landing rather than height or speed.

• You should not feel sharp pain in the knees, ankles, hips, or low back.