The tall to short exercise (similar to a depth drop) is used to teach safe and efficient landing mechanics. It focuses on developing eccentric control through the quadriceps, gluteals and calf muscles, while reinforcing good alignment at the hips, knees and ankles. This drill is commonly prescribed in late-stage rehabilitation and athletic training to retrain shock absorption, improve neuromuscular control and reduce the risk of lower limb injuries, particularly around the knee and ankle.
- Stand tall with your feet hip-width apart.
- Rise up onto your toes (tall position), bringing your arms straight overhead.
- Quickly “drop” into a short position by bending at the hips, knees and ankles at the same time and sending your arms down and behind you.
- Absorb the force by controlling the descent with your hip and leg muscles.
- Aim for a stable landing and avoid letting your knees collapse inward.
- Reset to the starting position between repetitions.
- Complete repetitions as prescribed by your physiotherapist.