Touchdown

Touchdown Exercise Description

Touchdown is a bodyweight plyometric drill that blends a squat pattern with a quick vertical hop while alternating a floor reach. It uses repeated hip, knee, and ankle flexion/extension, emphasizing soft landings and control through the stretch–shortening cycle. Primary movers include the gluteus maximus and quadriceps, with support from the hamstrings and calves; the trunk musculature (abdominals and spinal erectors) stabilizes the torso. Performed rhythmically, it offers an aerobic challenge while reinforcing fundamental landing and jumping mechanics. The goal is crisp alignment—neutral spine, knees tracking over the toes, and quiet, controlled contacts with the ground.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head
Stabilizing Muscles: Longissimus, Rectus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Aerobic, Plyometrics
Functional Grouping: Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad
Movement Direction: Vertical
Muscle Position: Lateral, Posterior
Gender: Female

How To Do The Touchdown Exercise

‘- Stand athletic: feet about hip–shoulder width, toes slightly out, ribs stacked over pelvis, core braced, gaze forward.
– Hinge at the hips and sit into a squat, keeping the chest lifted and spine neutral.
– Reach one hand toward the floor just inside the foot; keep the other arm back for balance. It’s fine to reach only to shin height if your back would round.
– Keep weight through the whole foot (midfoot to heel), heels in contact, and knees tracking over the second–third toe.
– Drive through the feet to rise, extend hips and knees, and perform a small vertical hop.
– Land softly on the midfoot, let the heels settle, and immediately absorb impact by bending at hips, knees, and ankles.
– As you land, alternate the reaching hand to the opposite side while returning to the squat.
– Maintain quiet, controlled landings; avoid knees caving inward or the torso collapsing.
– Keep the neck in line with the spine and shoulders relaxed; avoid reaching by rounding the back.
– Continue alternating sides with a steady, rhythmic tempo while preserving posture and alignment.

Touchdown Tips

‘- Set your feet about hip–shoulder width with toes turned slightly out in an athletic stance.
– Stack your ribs over your pelvis, brace your core, and keep your gaze forward before you start.
– As you lower, hinge at the hips and sit into a squat, keeping your chest lifted and spine neutral.
– Reach one hand toward the floor just inside your foot, only as low as you can without rounding your back (shin height is fine).
– Keep your weight through the whole foot from midfoot to heel, with your heels staying in contact.
– Let your knees track over the second–third toe throughout the movement and avoid letting them cave inward.
– Drive forcefully through your feet to extend your hips and knees and create a small vertical hop.
– Land softly on the midfoot, let the heels settle, and immediately bend at the hips, knees, and ankles to absorb impact.
– On each landing, alternate the reaching hand to the opposite side as you return to the squat.
– Keep your neck in line with your spine and shoulders relaxed, and move at a steady, rhythmic tempo with quiet, controlled landings and aligned posture.

Touchdown Beginner Introduction

Touchdown is a bodyweight plyometric exercise that links a shallow squat, a quick vertical hop, and an alternating reach toward the floor. The motion repeatedly bends and straightens the hips, knees, and ankles in a spring-like pattern, creating a light, bouncy rhythm. Glutes and quads drive the action, with help from the hamstrings and calves, while the abs and lower back support the torso through each jump and landing.

This drill highlights clean posture and steady joint alignment. The back stays long and stacked, the knees line up with the feet, and landings feel soft and controlled rather than heavy or noisy. Because the movement flows from side to side with frequent hops, it can also provide an aerobic challenge, similar to a brisk, low-level conditioning exercise. Over time, this pattern encourages smoother jumping mechanics and more confident, organized landings that translate well to many sports and everyday activities.