Single Leg Depth Drop to Countermovement Hop

Instructions

1. Stand on a box or step on one leg.

2. Step off the box on that same leg.

3. Land softly on the same leg.

4. Bend your knee and hip slightly as you land to absorb the force.

5. As soon as you land, perform a quick countermovement by dipping slightly.

6. Immediately reverse direction and push through the standing leg into a hop.

7. Hop straight up or in the direction your program instructs.

8. Land softly again on the same leg.

9. Bend the knee slightly to absorb the landing and regain balance.

10. Reset and repeat.

Common Compensations

• Do not jump upward before stepping off the box.

• Do not let the landing knee cave inward.

• Do not let the hip drop excessively on landing.

• Do not land stiff-legged.

• Do not pause too long after the depth drop if the goal is a reactive hop.

• Do not make the hop so large that you lose control of the landing.

Extra Info

• You should feel this mostly in the glutes, quads, calves, and ankle stabilizers of the working leg.

• You may also feel your core working to help control the single-leg landing and hop.

• The goal is a quiet single-leg landing, a quick countermovement, and a controlled hop.

• You should not feel sharp pain in the ankle, knee, hip, or low back.