Box Drops
10 reps
Step off the edge and land soft and low, absorbing the drop through bent knees.
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GLUTES
Box Drops
A plyometric drill that trains your legs to soak up impact rather than create it. Where a box jump is about launching, this is the reverse skill: you drop off a box and stick a controlled, quiet landing. Great for athletes learning to decelerate and protect their joints when they come down.
How to do it
- 1
Pick a box that suits your height and stand on it with your toes near the front edge.
- 2
Hold a tall posture with your chest lifted and eyes level.
- 3
Let one foot drift off the edge and shift your weight forward so you start to fall.
- 4
As you descend, gather both feet underneath you.
- 5
Touch down on the balls of your feet, bending your knees and pushing your hips back into a soft squat.
- 6
Reach your arms forward as you catch the landing, then step back up onto the box to reset.