Drop Squat
How to Do It
Stand tall, then quickly drop the body down into an athletic quarter-squat landing position — feet snapping out to landing width, hips back, knees bent and tracking out — absorbing the descent and freezing in a stable, braced stance. The aim is to “beat the floor down” and stick the position instantly. Reset tall and repeat.
Why It Works
Trains the rate of eccentric force absorption and the speed of getting into a stable landing position; quickly dropping and stabilizing builds reactive deceleration strength and the ability to “find the floor” fast — the catching half of plyometrics.
Hockey Transfer
Builds the rapid deceleration and stable athletic positions used to stop quickly, absorb contact, and reset on the ice; trains the catch mechanics that protect the knees on hard stops and direction changes.
Coaching Cues
- "Beat the floor down"
- "snap into the stance, freeze"
- "knees out, hips back, soft"
Common Mistakes
Landing tall or stiff (no hip load); knees caving; slow, uncontrolled drop with no stick
Progression / Regression
drop to a deeper/single-leg position or from a small hop
slower controlled drop to a higher position
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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