Box Jump Down with One-Leg Stabilization

Setup

1. 01Set a low box of 6 to 18 inches on non-slip flooring with open space in front.
2. 02Stand on the box with feet hip width apart.
3. 03Decide which leg will land before each rep.
4. 04Warm up with two-leg landings before progressing to one.

Execution

1. 01Step off the box, do not jump, and drop toward the floor.
2. 02Land on one leg with a bent knee and hips back, absorbing quietly.
3. 03Freeze and hold the landing position for 2 to 3 seconds under full control.
4. 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.