Landing (Drop and Stick)
The prerequisite for every other plyometric exercise — learning to absorb force safely before adding power.
How to perform it
- Step off a low box or simply rise onto your toes.
- Drop down, landing on both feet with bent knees and hips.
- Hold the landing completely still for two full seconds.
- Reset and repeat.
Coaching cues
- Quiet landings mean good force absorption — a loud landing means the knees and hips aren't doing their job
Sets and reps
3 sets of 5
Where you'll see this exercise
Browse the full exercise library or return to the Strength Training for Soccer Players guide.