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(Jumps In Place)

1. Two-Foot Ankle Hop

Intensity Level: Low

Direction of Jump: Vertical

Starting Position: Athletic stance with the feet at shoulder-width

Arm Action: None or double arm

Preparatory Movement: Begin with a slight countermovement

Upward Movement: Hop up, with primary motion at the ankle joint

Downward Movement: Land in the starting position and immediately repeat the hop

This drill should be performed with little or no horizontal or lateral movement

2. Squat Jump

Intensity Level: Low

Direction of Jump: Vertical

Starting Position: Assume a squat position with the thighs slightly above parallel to the ground and the feet at shoulder-width. Interlock the hands behind the head.

Arm Action: None

Preparatory Movement: None

Upward Movement: Explosively Jump up to a maximum height

Downward Movement: Land in the squat position and immediately repeat the jump

3. Jump and Reach

Intensity Level: Low

Direction of Jump: Vertical

Starting Position: Assume an athletic stance with the feet at shoulder-width

Arm Action: Double arm swing with a reach at the top

Preparatory Movement: Begin with a countermovement

Upward Movement: Explosively jump up and reach for an object or target

Downward Movement: Land in starting position and immediately repeat the jump

Emphasis should be placed on vertical height and a minimal delay between jumps

4. Double-Leg Tuck Jump

Intensity Level: Medium

Direction of Jump: Vertical

Starting Position: Assume an athletic stance with the feet at shoulder-width

Arm Action: Double Arm

Preparatory Movement: Begin with a countermovement

Upward Movement: Explosively jump up and pull the knees to the chest. Quickly grasp the knees with both hands and release before landing.

Downward Movement: Land in the starting position and immediately repeat the jump

5. Split Squat Jump

Intensity Level: Medium

Direction of Jump: Vertical

Starting Position: Get into a lunge position with one leg forward. The hip and knee joints should be flexed to approximately 90 degrees.

Arm Action: Double arm swing

Preparatory Movement: Begin with a countermovement

Upward Movement: Explosively jump up, using the arms to assist as needed. Maximum height and power should be emphasized.

Downward Movement: When landing, maintain a lunge position with the same leg forward and immediately repeat the jump.

After completing a set, rest and switch legs.