Legs
Snap Down
A foundational plyometric drill to build explosive deceleration and proper landing mechanics.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and reach your arms straight overhead while rising onto the balls of your feet.
Fully extend your hips and spine to create a long, vertical line from your fingers to your heels.
Initiate the movement by aggressively driving your arms downward toward your hips.
Simultaneously drop your hips back and down into a partial squat while landing flat-footed.
Stop your momentum abruptly in a solid athletic stance with your chest up and weight balanced.
Hold the bottom position for two seconds to demonstrate complete control over the force produced.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Landing on the toes instead of the whole foot
- Allowing the knees to collapse inward during the catch
- Rounding the lower back when dropping into the squat
- Failing to use the arms to create downward momentum
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.