Badminton strength · Deceleration & landing · Intermediate · ~3 min
Drop and stick landing
Teaches soft, stable landings: hips back, knees over toes. This is the base for safe jumping and jump smashes.
▶ Depth Drop-Stick — ken whittier (YouTube)
More videos: Broad Jump stick landing (Body Art Athletics)
Prescription3 × 5 reps · rest 1 min
EquipmentStable step / bench
ImpactModerate
FormatSolo
Starting position
Stand on a low step (10–20 cm).
How to do it
- Step off (do not jump).
- Land on both feet quietly, absorbing with hips, knees and ankles.
- Freeze in an athletic stance for 2 seconds.
Technique cues
- Land like a ninja: quiet
- Knees over toes
- Chest over knees
Common mistakes
- Stiff, loud landings
- Knees caving in
- Landing on the heels
Easier
Practise from the floor with a small hop.
Harder
Single-leg landing from a very low step.
Safety
- Low step only; non-slip surface.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.