Single Leg Snap Down

The snap down exercise can be used as a way to introduce impact and refine eccentric control during rehabilitation. In the fitness setting it can be used as part of a progressive warm up prior to a plyometric session or agility and change of direction training.

This movement works to improve body weight control and competency with single leg deceleration. To complete the movement, begin by standing on two feet with arms outstretched above your head. Once balanced, quickly drop onto one leg while pulling your arms down to create momentum. You should work to get into a position of a flat foot and a slight bend in your knee, hip, and trunk while maintaining your balance.

Progressions for this exercise include depth drops, bounding, and higher impact plyometric exercises.