Pre-training Considerations
Although a program of this nature provides a nice alternative to the regular rigors of the weight room, jump training must be approached with caution and low-intensity drills that gradually progress to the more demanding drills.
We recommend 4-6 weeks of intense, progressive strength training for the leg, hip, and low-back musculature before initiating the jump-training program. In addition, a physician should clear any athletes with chronic lumbar and orthopedic problems before partaking in such activities.
Surface considerations must always be taken into account in jump training. Softer surfaces are recommended, such as a sand pit and grass or Astro-Play practice fields. The sand pit provides a soft surface, but the texture makes it much harder for the leg and hip muscles to perform the given exercise. In inclement weather, we use an Astro-Play surface to fall back on.
Volume and Progression
In our jump training, we count the number of “foot contacts” throughout the workout. We try to keep them between 70 and 90 early in the off season. We add about 10 “foot contacts” per week and end the summer with 180-200 jumps.
Drills
High Knee Skip. Push off the left foot and punch the right knee upward to 90 degrees and the left arm upward (elbows at 90 degrees). After landing on the left foot, snap the right foot down and push off the right foot for the next rep. Since emphasis is on vertical explosion, push off the ground as hard as possible. (Repeat drill for 10 skips per foot.)
Single Leg Pops. Start with a 10-yard sprint, and perform a low “skimming” jump on one foot. The foot should just barely clear the ground, with emphasis on horizontal speed. (Repeat drill for 10 repetitions on each leg.)
Ankle Flips. Start by jogging in place (as if skipping rope in an alternating foot fashion). Push off one leg, driving toes down, and get as much vertical height as possible. Land on the opposite foot and repeat movement. Remember, goal is to get vertical, so throw both arms into air simultaneously to gain upward thrust. (Repeat drill for 10 repetitions per foot.)
Bounding. Begin with a 10-yard sprint, then drive a knee to chest and try to gain both height and horizontal distance with “hang time.”
Always land on leg you drove to the chest and use it as push-off leg. This drill is very similar to ankle flips except that you are combining the horizontal component with the vertical component. (Repeat drill for 10 repetitions per foot.)
Tuck Jumps. Jump in place as high as possible, bringing both knees to chest on every jump. (Repeat drill for 20 repetitions.)
Frog Jumps. Jump forward as far as you can (i.e. standing long jump) and cushion your landing by bending the knees and sinking the hips. (Repeat drill for 20 repetitions.)
Backboard Slaps. Usually done on a basketball court, but can be performed against a wall. Jump up and slap the glass with both hands. Upon landing, step-slide underneath rim and jump up and slap glass again. Continue side-to-side movement upon landing. (Repeat drill for 10 repetitions.)
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