A landing drill where you step off a box and stick the landing on one leg, building single-leg stability, ankle control, and safe deceleration mechanics.
LegsBodyweightSingle-leg landing
Start
End
Primary
QuadricepsGlutes
Secondary
CalvesHamstringsHip abductorsCore
Equipment
Bodyweight
Pattern
Single-leg landing
Setup
01Set a low box of 6 to 18 inches on non-slip flooring with open space in front.
02Stand on the box with feet hip width apart.
03Decide which leg will land before each rep.
04Warm up with two-leg landings before progressing to one.
Execution
01Step off the box, do not jump, and drop toward the floor.
02Land on one leg with a bent knee and hips back, absorbing quietly.
03Freeze and hold the landing position for 2 to 3 seconds under full control.
04Step down, walk back, and alternate legs each rep.
Checkpoints
-Landing knee tracks over the toes without caving inward.
-Hips stay level; the free-leg side does not drop.
-Landing is quiet with the whole foot settling quickly.
-Trunk stays tall and still during the hold.
Common mistakes
-Landing with a stiff, straight knee.
-Letting the knee dive inward on contact.
-Wobbling through the hold instead of freezing solid.
-Progressing box height before the low-box landing is clean.
Programming notes
-Use 3 sets of 4 to 6 landings per leg early in the session.
-Raise the box only when every landing is silent and motionless.
-A staple in knee-injury prevention and return-to-sport progressions.
