Points of Performance
- Control the motion through the entire range. 
- Back foot and knee should contact the ground at the same time.

Required Work: 3 x 10/leg

Points of Performance
- If you do not have the mobility for this drill it may be performed with an elevated heel or holding a plate.

Required Work: 3 x 20 seconds/leg

Points of Performance
- Aim for a consistent tempo through the entire range.
- The leg off the ground may be straight or bent.
- Aim to keep the knee tracking in line with the toes and full foot planted.

Required Work: 3 x 5 reps/leg (10 sec/rep)

Points of Performance
- The box allows us to focus on strength with less mobility requirements. 
- Aim to keep the non-support leg as high as possible.

Required Work: 3 x 5 reps/leg

Points of Performance
- Use a light weight.
- The counter weight decreases the mobility requirement of the movement.
*Some athletes may find this more challenging than a Pistol Squat.

Required Work:  3 x 5 reps/leg (minimal weight)

Points of Performance
- Keep the full foot planted, weight in the mid-foot, and knee tracking in line with the toes.
- The foot of the non-support leg should stay off the ground.