Depth Drop to Elevé

Instructions

1. Stand on a box or step.

2. Place your feet about hip-width apart.

3. Step off the box or step. Do not jump up first.

4. Land softly on both feet on the balls of your feet .

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

6. Once you are stable, begin to straighten up to a tall standing position.

7. Lift your heels as high as you can with control.

8. Pause briefly at the top.

9. Lower your heels back down slowly.

10. Reset and repeat.

Common Compensations

• Do not jump upward off the box before the drop.

• Do not land stiff-legged.

• Do not let your knees cave inward.

• Do not rush into the heel raise before you are stable.

• Do not let your ankles roll in or out during the heel raise.

Extra Info

• You should feel your quads, glutes, calves, and feet/ankles working.

• You should feel a soft landing first, then controlled calf work during the heel raise.

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