Snap Down
- Prescription
- 3 × 8 · 45 s restabout 5 min
- Players
- Solo
- Equipment
- None
Standing on your toes, drop into an athletic stance as fast as you can and freeze there, with no bounce. It’s the pure absorption move, learned in place before you ask for it at full speed. The first step of deceleration, and it requires nothing at all.
Key points
- Push your hips back, keep your shins vertical: that’s what protects your knees.
- Come to a complete stop, without taking a step to correct your position: if you move after landing, you’ve dropped too low.
- Hold the position for two seconds on each repetition.
- Forty-five seconds between sets.
Common mistakes
- Letting your knee drift past your toes, which puts all the load in the wrong place.
- Lowering by bending your back rather than sitting your hips back.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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