ClapMove · clapmove.com
Exercise handout — move better, feel better.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
step_box
Home Options
- step or plyo box
No equipment? Try: Stair step, Aerobic step
Dosage
3
Sets
6
Reps / Time
90 sec
Rest
5-8 landings with 2 sec stick each
Tempo
Step-by-Step Guide
Set up
- Stand on low box or step (6-12 inches)
- Face forward, ready to step off
- Prepare to absorb landing
Step 1 of 4
Step forward off the box
Step 2 of 4
Land on both feet simultaneously
Step 3 of 4
Bend knees and hips to absorb
Step 4 of 4
Hold 'stick' position (quiet, controlled) for 2 seconds
Breathing
- Exhale on landing
Form Cues
- Land quiet - minimal sound
- Knees track over toes
- Absorb with muscles, not joints
- Hold position like you're frozen
Common Mistakes to Avoid
- Loud landing
- Knees collapsing inward
- Not holding the stick
- Landing off-balance
Safety Information
Advanced exercise. Focus on quality - quiet, controlled landings.
Progressions
Higher box, single-leg landing, add jump upon landing
Regressions
Lower box, two-leg emphasis, longer rest
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.