Single Leg Drop
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SINGLE LEG DROP
The single leg drop is a plyometric and return to sport exercise for ankle, knee and hip proprioception, shock absorption, and stability. Stand on a step stool and step down and land with the target ankle. Hold the landed position for up to 5 seconds. Rest and reset to start the next repetition.
Structures Involved:
Intrinsic Foot Muscles
Medial Longitudinal Arch
Knee Meniscus
ACL / PCL / MCL / LCL
ATFL / CFL / PTFL / Deltoid Ligament
Calves
Quadriceps
Related Conditions:
Knee Meniscus Tear
ACL / PCL / MCL / LCL Tear
Ankle Sprain (ATFL, TFL, CFL, PTFL sprain)
Achilles Tendinitis / Tendinopathy
Tibialis Posterior Tendinitis / Tendinopathy