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jumps DRILLS
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Broad Jump

Player will jump as far as they can whilst still being able to land on balance.

Fitness

Complex jump training - with weight belt

For best results do this jumping routine after a set of squats. Wear a weighted belt if available. Have a tennis ball hung up which is out of reach after a step and jump. Mark the position so it can be recreated. To begin the routine place one foot under the ball, take one step and jump off and try to touch the ball. When you land make sure that you absorb the landing by going into a deep knee bend which should not be any deeper than you would sit in a chair. Bend at the back and bring your hands well behind you. Jump again and extend to reach for the ball. Absorb the shock of landing again with the knees bent and the back bent. If you touch the ball at all then move the ball up by 2 cm. Alternate the foot you lead with when you take a jump. Do 5 sets of jumps that would be a total of 10 jumps. Start out with 3 sets in the first week increasing one set per week, increasing to a total of 5 sets per week.

Training at Home

Continuous Rebound

Players line up on 3 point line.Throw ball against the backboard and roll away. Next player jumps to take the rebound and throws it against the backboard again for the next player. Players must jump then catch and release the ball before they hit the ground.

Rebound

Defensive Conditioning - Jump, touch, turn and sprint

Players stand on each side of the hoop. On the coach's whistle they will jump and touch the backboard 5 times, before then turning and sprint back on defence.

Defense

Jump training with out weight belt

On days when not doing weight training jump without the weight belt. Increase the height of the ball so that you cannot reach it after a step and jump. Jump only once and allow two steps into the jump. Mark the strings so that they can be determined from the weight day jumps. Take a total of 10 jumps. If you have touched the ball on any jump then increase the height of the ball by 2 cm and remark the string.

Training at Home

Lateral Jumps

Players will jump from side to side, jumping as high as the can while also tucking their knees up. Once the player lands, they will want to jump again as quick as possible.

Fitness

Lay Up Shot - Stage 2

Same as stage 1 only the player jogs and jumps from their left foot and shoots.

Shooting Techniques

Lunge Jumps

The player will go into a lunge position, from that position they are trying to jump straight up in the air. In the air, the player will switch the foot position, so that when they land they will be in a lunge position.

Fitness

Rebound Line

Players line up on 3 point line. Throw ball against the backboard and roll away. Next player jumpst to take the rebound and throws it against the backboard again for the next player.

Rebound

Side to Side Jumps- Foot Speed

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says "switch" the player will hop across to the other pole and continue to jump side to side.

Fitness

Square Jumping- Plyometrics Fi...

The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.

General

Side to Side Jumps- Foot Speed...

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says "switch" the player will hop across to the other pole and continue to jump side to side.

General

Vertical Jumps- Dynamic Warm-u...

Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.

General

Lunge Jumps Fitness - Basketba...

The player will go into a lunge position, from that position they are trying to jump straight up in the air. In the air, the player will switch the foot position, so that when they land they will be in a lunge position.

General

1/4 Squat- Vertical Jump Fitne...

Players will perform a 1/4 squat, from that squat they will jump as high as they can. Once they land, they are going straight back into a 1/4 squat and another jump.

General

360 Degree Jumps Fitness - Bas...

Players will jump and rotatate 360 degrees in the air making sure they land on balance. Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.

General

Lateral Jumps Fitness - Basket...

Players will jump from side to side, jumping as high as the can while also tucking their knees up. Once the player lands, they will want to jump again as quick as possible.

General

Basketball: Defensive Conditio...

Players stand on each side of the hoop. On the coach's whistle they will jump and touch the backboard 5 times, before then turning and sprint back on defence.

General

Dribble Right Jump Shot Indivi...

Dribble forwards.Stop at an imaginary defender.Ball behind the back into the right hand to set up the jump shot.

General

High Ball Screen- Jump Shot Sh...

Shooters will line up with a basketball each. The player with the ball will dribble away from the screen at first and also to get level to have a better angle to use the screen. The players will dribble off the screen to get seperation when they are 1 or 2 dribbles away from the screen the player will stop and shoot a jump shot.

General

Broad Jump Fitness - Basketbal...

Player will jump as far as they can whilst still being able to land on balance.

General

Continuous Rebound Rebound - B...

Players line up on 3 point line.Throw ball against the backboard and roll away. Next player jumps to take the rebound and throws it against the backboard again for the next player. Players must jump then catch and release the ball before they hit the ground.

General

Throw Reverse Spin Jump Shoot ...

Jump to right.Spin backwards pivoting off the left footKeep the ball in right hand and dribble the ballHaving landed on your right foot make a jump shot.

General

Throw Fake Jump Shot Individua...

Throw the ball forwards with a bit of backspin so that you can catch the ball after it has bounced, to simulate a pass.Fake left.Drive back and right into space to make the jump shot.

General

Bounding for Height Fitness - ...

Players will jump as high as they can off the one leg, once they land they will switch over to the other leg and again jump as high as they can. This is the same technique as skipping except that each jump you are going as high as possible.

General

Two man - Jump hooks Shooting ...

Players will be stood underneath the basket. One player will step out in front of the basket and shoot a jump hook. Once the shot has been taken that player will get the rebound and pass the ball to the next player. This is a continuous drill and can be stopped or changed when you want the player to shoot with a different hand.

General

Box Jump/ Depth Jump Fitness -...

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they gently jump forward off the box.

General

Jump to it Advanced Ball Handl...

Throw the ball out in front of yourself with a bit of back spin. Move to catch the ball at the top its bounce and then land with wide feet in a ready position - ready to pass or ready to push off and drive into a fast dribble!

General

Slalom dribble then Jump Shot ...

The players need to dribble the ball around the cones until they reach the last cone before excuting a jump shot.

General

Box Jump / Depth Jump - Turn a...

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they should turn around, step off the box and then, as they hit the ground, jump as high as they can off of both feet.

General

Basketball: Team Dribble Jump ...

Dribble ball out 5 m. Jump stop. Turn and pass ball to waiting team member. Repeat until all members of the team have completed the relay.

General

Backboard Touches Fitness - Ba...

The player will stand just in front of the backboard(to the side of the rim). The player will jump and reach out with both arms to try and touch the backboard. Once the player lands they will jump straight back up.

General

Complex jump training - with w...

For best results do this jumping routine after a set of squats. Wear a weighted belt if available. Have a tennis ball hung up which is out of reach after a step and jump. Mark the position so it can be recreated. To begin the routine place one foot under the ball, take one step and jump off and try to touch the ball. When you land make sure that you absorb the landing by going into a deep knee bend which should not be any deeper than you would sit in a chair. Bend at the back and bring your hands well behind you. Jump again and extend to reach for the ball. Absorb the shock of landing again with the knees bent and the back bent. If you touch the ball at all then move the ball up by 2 cm. Alternate the foot you lead with when you take a jump. Do 5 sets of jumps that would be a total of 10 jumps. Start out with 3 sets in the first week increasing one set per week, increasing to a total of 5 sets per week.

General

Jump training with out weight ...

On days when not doing weight training jump without the weight belt. Increase the height of the ball so that you cannot reach it after a step and jump. Jump only once and allow two steps into the jump. Mark the strings so that they can be determined from the weight day jumps. Take a total of 10 jumps. If you have touched the ball on any jump then increase the height of the ball by 2 cm and remark the string.

General

Zig-Zag Defence to Jump Shot S...

Players and cones will be set up as shown in video clip. One offensive and one defensive player. The offence will dribble through the cones with the defence sliding keeping their head in line with the ball. Once they have gone through all the cones, the defensive player will retreat. The offensive player will dribble to 15 foot away from the basket and shoot the ball. The defensive player will contest the shot and then box out to get the rebound.

General

Backboard Touches Fitness - Ba...

Stand on the baseline below the backboard;Two-footed jump arms raised above the head to touch the backboard with both hands;Land two footed on the toes;Bend knees, absorb energy, and two-footed jump back up to touch the backboard;If players cannot jump that high in one motion, take a second jump, gaining more power from the knee bend.

General

1v1 Zig-Zag to Jump Shot Defen...

1 offensive player and 1 defensive player. The offensive player will dribble through the cones, once the player has reached the last cone the player will dribble towards the basket and shoot a jump shot.

General

Squat Rotations- Dynamic Warm-...

Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.

General

Bench Hops Fitness - Basketbal...

Stand three quarters of a metre to one side of the bench;Two-footed jump over the bench;Land two footed on the toes;Bend knees, absorb energy, and two-footed jump back over the bench.

General

Front and back- Foot Speed Fit...

Players will find a straight line on the court. Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.

General

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jumps DRILL CATEGORIES
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Fitness Drills
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jumps SESSIONS
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Improving your players' Vertical Jump

Increase your players' vertical jump! Use this explosive session to increase your players' jump and improve their all round game!

Lay-ups and Rebounding: Footwork and Timing Session

All players love shooting, so reward your team with this shooting skills session as we aim to improve their lay-up and offensive rebound shooting!
jumps ANSWERS
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how do i increase my vertical?

how do i increase my vertical?

Archived User Coach

Problems with inserting sketches to plans - Resolved

Is anyone else having difficulties adding their own sketches to plans. I can get as far as "choose a sketch" and then it jumps back to the plan. the pre-fab'd sportsplan ones are fine, but I can't add my own! I emailed the technical support team 2 days ago but have yet to have received a reply.If anyone can help, it would be a huge help!Rich.

Richard Egglesfield Coach, England
jumps COMMUNITY DRILLS
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Dribble-Shoot Put Back

Autosave 55966347

Lay-Up Lines

Lay - Ups and shooting, with dribbling included (5 mins)

Dribble, Jumpstop, pass

Rallies - to improve a quick start and reaction

Follow the Leader (Defensive Slides)

Jumpshot practice

Jumpshot 3rd progression

Basketball warmup

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