Snap Down

oec:snap-down

A plyometric deceleration drill where you rapidly drop from an extended tall stance into a balanced athletic base position to train force absorption.

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Also called: Snapdown, Athletic Position Snap Down

How to do it

Stand tall with feet hip-width to shoulder-width apart.
Reach both arms directly overhead while rising high onto the balls of your feet in triple extension.

Initiate the movement by rapidly pulling your hips back and down into a universal athletic position.
Aggressively throw your arms down and back past your hips.
Land flat-footed with knees softly bent, chest forward over toes, and spine neutral.
Stick the landing instantly and freeze for one to two seconds with zero unwanted movement or readjustment.
Reset to the tall standing position before starting the next repetition.

Inhale as you reach overhead, and exhale sharply as you snap down into the athletic stance.

Landing purely on the balls of the feet with heels off the ground.: Absorb the impact through a full, flat foot with weight distributed through the midfoot and heel.
Knee valgus (knees collapsing inward upon landing).: Track your knees outward in line with your middle toes as you descend.
Excessive forward chest drop or rounding of the back.: Hinge at the hips while maintaining a proud chest and braced torso.

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