Single-Leg Snap Down
- Prescription
- 3 × 6 / leg · 60 s restabout 5 min
- Players
- Solo
- Equipment
- None
This is the same movement as the “Snap Down,” but performed on a single foot. It’s the missing link between two-foot landing and braking while running: on the field, players almost never brake on both feet, and this step is the one most players skip.
Key points
- Keep your knee strictly aligned with your foot. As soon as it turns inward, the set is over.
- Stay still for two seconds, with one foot flat on the ground and the other leg not touching anything.
- Start facing a wall or a pole if you have trouble balancing; remove the support when it is no longer needed.
- One minute between sets.
Common mistakes
- Putting the other foot down to catch yourself, which takes the exercise back to the previous level.
- Going lower than on two feet: the useful depth is the same, the challenge is elsewhere.
Demonstrations
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Related drills
LEVELS : Intermediate
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