How To Do A Knee Drop

Practice your knee drop on a mat or carpeted surface. You could also use volleyball knee pads while you practice.  

Do NOT just fall to your knees! You should be rolling over your toes and drop fluidly all the way down. Use your hamstrings and quads to keep yourself up and then drop. Catch yourself with your hands. 

There are other types of knee drops you can do. One of them is the the slide, one knee drop. Ball, change, swing your leg around and drop. You will land more on the side of your leg than your knee. 

Front Somersault From Penche

First, get into your needle/penche. Keep your base leg straight. Walk your hands out a little bit. Bend your arms and tuck your neck while you keep moving forward. Drop to your upper back/lower neck, roll, and stand up. Think about bending your arms so you aren’t dropping to your neck.