Drop-Landing / Jump-Landing Drill
Intermediate · No equipment · Target: quadriceps, glutes, calves
How to do it
- Stand on a low box or step (15–30 cm).
- Step off and land softly on both feet, bending hips, knees and ankles together.
- Keep knees tracking over the toes; don't let them collapse inward.
- Hold the landing 2–3 s, reset, repeat.
- Progress: higher box, single-leg landing, adding a jump before the landing.
Dosage: 3 × 8 landings, quality first
Stop if…
- Knee pain during landings
- You cannot control the landing quietly and softly
- Pain keeps you awake at night or worsens over days.