SNAP DOWNS

A Snap Down is a foundational plyometric movement where an athlete rapidly drops from Standing to Proper Athletic Position. Focus should be on controlled deceleration and proper landing mechanics, mimicking the action of quickly absorbing force through proper knee flexion and controlled body posture during a jump or change of direction. Snap Downs also prepares young athletes’ nervous system to react quickly and efficiently to ground contact.

• The Primary Focus is to practice landing safely and efficiently, with knees aligned over the toes and hips slightly bent to absorb impact. 
• Begin standing tall with arms overhead, ready to quickly drop down. 
• Explosively “snap” down into a half squat position, engaging the glutes, quads, and core to absorb force with minimal movement while maintaining balance.
• Snap Downs are initially performed with both feet together, then progress to single leg variations to challenge balance and control. 

ISO 5 SEC / VERTICAL JUMP 90° ROTATION / ISO 5 SEC HOLD

Snap Down: Single Leg to Single Leg / ISO 5 sec Hold / Vertical Jump to 90° Rotation / ISO 5 sec

• Primary Focus should be on controlled deceleration and proper landing mechanics.
• Begin Standing in athletic posture
• Slowly reach overhead with arms at full extension.
• Quickly rip your arms to your sides and drop your hips into a Single Leg Stance
• Hand position should be opposite foot position with arms bent at 90°
• Pause for 5 sec after the Snap Down to reinforce controlled body posture and balance.
• From your Single Leg Position, quickly perform a vertical Hop, reaching high overhead.
• During the hop, rotate 90° (1/4 turn) in either direction
• Repeat the hop hack to original Single Leg position.
• Pause for 5 sec again to reinforce controlled body posture and balance.