| Description: Begin standing upright with
your feet hip width apart. Dip into a quarter squat position by
bending at the knees and hips while pushing your arms behind your
body. From this position rapidly accelerate your body upward by
extending your hips, knees, and ankles and aggressively swinging your arms
upward. Using maximal effort, jump as high as you can vertically and
pull your knees up toward your chest. When you return to the ground,
absorb the landing with your hips and knees. Reset in the upright
position and repeat for the designated number of repetitions. This
drill can be performed as individual jumps or repetitively. When
performing repetitive jumps, as soon as you return to the ground jump
again. A good tool you can use to be sure
you are jumping vertically and not floating forward or backward is to
start with the balls of your feet on a line and check your position when
you land. You should land in the same spot you jumped from.
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