Double Leg Eccentric Landing

Instructions

1. Stand with your feet about hip-width apart.

2. Rise up onto the balls of your feet into a heel raise.

3. Pause briefly at the top.

4. Then quickly lower your heels down with control. This is the eccentric drop.

5. As your heels come down, transition into a squat by bending your knees and hips.

6. Sit your hips back as you lower into the squat.

7. Push through your feet to stand back up.

8. Reset and repeat.

Common Compensations

• Do not rush the heel-lowering phase.

• Do not let your ankles roll inward or outward.

• Do not let your knees cave inward in the squat.

• Do not collapse your chest forward.

• Do not bounce into the bottom of the squat.

Extra Info

• You should feel your calves working during the heel raise and slow lowering.

• You should then feel your quads, glutes, and core helping in the squat.

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