Three drills to teach players how to land after jumping

Landing Program

DROP JUMP

Purpose

To learn how to land. To strengthen the legs and hips.

Procedure

1. Stand with feet parallel about hip-width apart.
2. Step off the box, landing on the balls of the feet.
3. Flex the knees and hips and hold for a five-second count.
4. Relax the legs and immediately get on the box for the next repetition.
5. Do five repetitions.

Key Point

1. Start with box only 2 feet high and gradually work to greater heights as strength increases. It is not necessary to use boxes higher than 3+ feet.

VERTICAL JUMP

Purpose

To learn how to land. To develop explosive power.

Procedure

1. Stand with feet parallel about hip-width apart.
2. Use a counter movement by dipping four to six inches before you jump.
3. Swing both arms straight up and reach as high as possible.

Key Point

1. Do not take any steps before jumping.

Conditioning for High Performance John Cook 143

TUCK JUMP

Purpose

To learn how to land. To develop explosive power and to prepare the body for more intense power drills.

Procedure

1. Stand with feet parallel about hip-width apart.
2. Use a counter movement by dipping four to six inches before you jump.
3. Bring the knees up to the chest as high as possible.
4. Land as softly as possible and hold the landing position for five seconds before doing the next repetition.
5. Do five repetitions.

Key Points

1. Do not take any steps before jumping.
2. Can hold hand palms down at chest height and attempt to touch palms with knees.
3. Visualize landing like a shock absorber.