Single Leg Drop Landing

SINGLE LEG DROP LANDING

The single leg drop landing exercise is a plyometric and return to sport exercise for ankle, knee and hip proprioception, shock absorption, and stability. Stand on a step stool and step down and land with the target leg. Be sure to allow your knee and hip to bend when landing. Attempt to land with the knee aligned with the midline of your foot. Hold the landed position for up to 2 seconds. Rest and reset to start the next repetition.

Structures Involved:

• Intrinsic Foot Muscles

• Medial Longitudinal Arch

• Knee Meniscus

• ACL / PCL / MCL / LCL

• ATFL / CFL / PTFL / Deltoid Ligament

• Calves

• Quadriceps

Related Conditions:

• Knee Meniscus Tear

• ACL / PCL / MCL / LCL Tear

• Ankle Sprain (ATFL, TFL, CFL, PTFL sprain)

• Achilles Tendinitis / Tendinopathy

• Tibialis Posterior Tendinitis / Tendinopathy

Exercise videos