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Landing Correction Drills (Floor Exercise)

Landing Correction Drills is a beginner-level floor exercise drill that works on deep squat on landing, step on landing and hop on landing. Fix deep squat and stepping/hopping on landings through progressive landing mechanics training.

Quick facts

Event
Floor Exercise
Difficulty
beginner
Equipment
panel mat, landing mat
Time per round
about 3 minutes
Muscles
Quadriceps, Glutes, Calves, Core, Ankles & Feet, Hamstrings

How to do Landing Correction Drills

  1. Low Drop Landings

    Step off a 30cm surface. Land with feet together, slight knee bend, chest up. Stick for 3 full seconds.

    Cues: Feet together · Slight knee bend · Chest up · Stick 3 seconds

  2. Medium Drop Landings

    Progress to 60cm height. Same technique — absorb through legs without deep squatting past 90 degrees.

    Cues: No squat past 90° · Absorb through legs · Arms forward

  3. Rotation Landings

    Add quarter and half turns before landing. Maintain the same solid landing mechanics.

    Cues: Quarter turn first · Then half turn · Same solid landing

  4. Skill Landing Practice

    Apply landing mechanics after actual skills — back tuck, back handspring, etc. Stick every landing for 3 seconds.

    Cues: Apply to real skills · Stick 3 seconds · Present after each

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Squat Landing Form” by SHIFT Movement Science and Gymnastics Education, on YouTube (opens in a new tab)

Common questions

What does Landing Correction Drills help with?
Landing Correction Drills targets deep squat on landing, step on landing and hop on landing. Fix deep squat and stepping/hopping on landings through progressive landing mechanics training.
What level is Landing Correction Drills for?
Stickd rates Landing Correction Drills as a beginner drill. It is part of the progression for Back Layout (typically Level 6-7), Full Twist (typically Level 7-8), Flyaway Layout (typically Level 7-8), Beam Round-Off Dismount (typically Level 4-5), Beam Back Tuck (typically Level 7-8) and Yurchenko Tuck (typically Level 7-8).

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