SL Box Step-Down
How to Do It
Stand on top of a low box on one leg, the other leg hanging off the edge. Slowly bend the standing leg to lower the free heel toward the floor under control, keeping the standing knee tracking over the foot and the hips level. Lightly tap the floor (or hover), then drive back up to standing. Reps, then switch.
Why It Works
Emphasizes the eccentric (lowering) phase of single-leg knee/hip control, building strength in the lengthening muscles and training the knee to resist valgus collapse under deceleration loads.
Hockey Transfer
Trains the controlled single-leg deceleration used when stopping, slowing into turns, and landing; building eccentric knee control improves edge stability and protects the knee on hard direction changes.
Coaching Cues
- "Lower slow, knee over the toes"
- "hips stay level"
- "tap, don’t crash"
Common Mistakes
Dropping too fast (no control); knee caving in; hips hiking or dropping to the free side
Progression / Regression
higher box or hold a DB
lower box or reduce range
Primary Muscles
Energy System
Strength/neural
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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