Basic Speed – Reactive Jumps on and off a Box
Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This dri...
Basic Speed – Reactive Jumps with Two Boxes
Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both fee...
Explosive Push ups
Players get on their knees with both arms on the ground in an abbreviated push up position.
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Explosive Long Jumps with Both Feet
The players stand parallel to the line and jump with booth feet together as far as they can using their arms for impulse...
Side to Side Explosive One-legged Jumps
Players jump in the alley fropm singles to doubles side line while moving towards the net. The jumps shpould be explosi...
Slalom Jumps with both Feet
Players jump back and forth over a line with both feet while moving forwards. The jumps should be as fast as possible....
Group Warm up – Running and Jumping Stations
Three stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program....
Speed Base – Box Jump
Players jump from a box stretching their calf muscles before they jump and trying to land with very little knee bend. Th...
Jumps over Hurdles in Different Directions
The coach forms two squares with hurdles and the player is asked to jump continuously in and out of the square in all di...
Jumps over Hurdles – Both Legs – Straight Legged
Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly th...