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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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

V Cut and Jump Shot Footwork a...

Setup as shown.Player 2 makes a V cut, receives the pass from player 1 before dribbling to the low post area. Player 2 then takes a pull up jump shot, with player 1 following the rebound.

General

Close-out baseline drive Shoot...

The defensive player will pass the ball to the offensive player. The defensive player will run towards the offensive player and close-out by chopping their feet. Once the defensive player has closed out, the offensive player will dribble towards the baseline for a jump shot. The defensive player will stay with the offensive player and challenge the jump shot.

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

Fade Away Basketball Drills Sh...

Fade Away: jump shot whilst jumping backwards, away from basket. Creates space between the defender and the attacker, making it harder to block.

General

Heel Flicks- Dyanimic Warm-Up ...

Players will perform heel flicks across the width of the court (driving their heels towards the back of the body).

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

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

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

Burpies. Fitness - Basketball ...

Bend into a squat position with hands on the floor. Shoot the legs back onto a push up position. Return to the squat then extend up into a jump off the floor. Repeat 15 to 20 times.

General

High Knees - Dyanimic Warm-Up ...

Players will perform high knees over the width of the court.

General

Quad and Hamstring Stretch Fit...

Players will bend at the knee and grab their foot to perform a quad stretch. From that position the player will reach up with the other arm. With the other foot the player will go up onto their toes.

General

Offensive Rebounding Rebound -...

Stand about 2 meters from the basket. Toss the ball up to the rim to simulate a shot. Jump and rebound the ball. Shoot using a jump hook. Do this drill 10 times. The next 10 cab be tipped in or rebound out of the net and use a power move.

General

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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

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