The Snapdown Exercise: Mastering Athletic Position and Power Development

The snapdown exercise is a foundational movement pattern that plays a crucial role in developing athletic power and position awareness. As a strength and conditioning coach, I’ve found this exercise particularly valuable for young athletes and those working to enhance their explosive power and athletic stance. In this comprehensive guide, we’ll explore how to perform the snapdown correctly and why it’s essential for athletic development.

Watch the video below on how to maximize this exercise.

What is the Snapdown Exercise?

The snapdown is a plyometric movement that teaches athletes how to quickly transition from a jumping position to a strong athletic stance. This exercise bridges the gap between basic movement patterns and more advanced plyometric training, making it an excellent teaching tool for developing athletes.

Benefits of the Snapdown

• Develops positional awareness and body control
• Teaches proper landing mechanics
• Enhances explosive power generation
• Improves athletic readiness and warmup quality
• Builds foundational movement patterns for advanced training

Proper Snapdown Technique

Starting Position (Jump Stance)

Begin in what we call the “jump stance” – the natural position you’d take if preparing to jump as high as possible. This typically means feet at hip-width apart, ready to generate vertical force.

The Movement

1. Rise onto your toes with arms extended overhead
2. Forcefully pull your arms downward while simultaneously driving your hips back
3. As you descend, transition from jump stance to a wider landing stance
4. Land with audible foot contact, creating tension throughout your body
5. Hold the athletic position with hips higher than knees

Key Position Checks

The final position should place you in an optimal athletic stance, ready for any directional change. Your hips should be notably higher than your knees, creating what we call a “yield and stop” position that allows for immediate movement in any direction.

Programming Recommendations

For younger athletes and beginners:

• 2-4 sets of 10 repetitions
• Focus on technique and position awareness
• Use as part of skill development training

For advanced athletes:

• 2-3 sets of 3-5 repetitions
• Emphasize explosive movement and tension creation
• Incorporate into warmup routines or plyometric training

Common Applications

The snapdown exercise serves multiple purposes in an athletic development program:

1. As a teaching tool for proper athletic positioning
2. Within warmup sequences to enhance readiness
3. For developing landing mechanics and force absorption
4. To improve overall athletic movement patterns

Training Tips for Success

When teaching the snapdown, emphasize these key points:

• Start with a consistent jump stance position
• Focus on explosive arm action during the downward phase
• Maintain tension throughout the landing
• Practice the wider base landing position for stability
• Ensure proper hip height in the final position

The snapdown exercise, while seemingly simple, provides a solid foundation for athletic development. Whether you’re working with young athletes learning basic movement patterns or advanced performers seeking to enhance their warmup routine, this exercise offers significant value in developing proper position and power generation abilities.

Remember that consistency and proper form are key to maximizing the benefits of this exercise. Start with the basic movement pattern and progressively increase intensity as technique improves.