The Two-Minute Drill: The 5 P’s To Single Leg Explosive Jumps

The Play(s): Single Leg Explosive Jumps

The Purpose: To work on creating explosiveness and power from the hips, all the way down through your legs. 90 percent of the time in sports, you are going to be jumping off one leg, so it’s important to do training that is unilateral or one limb at a time.

Pre-Snap Read: Grab some step-ups, 1-4 of them depending on your size.  Slide up next to the box and stand up straight with your knee locked.  Now check and see if the top of the highest box is a few inches below your knee, then lift one leg up and rest on the box.  To see if you are at the right height, your thigh should be parallel to the top of the box.

Performance: Now you are ready to jump.  In order to spring up, use the leg that is currently on the box to push off and use your arms just like you were doing a vertical jump, bringing them over your head while you are propelling upwards.  Repeat the jump on that leg 6 times and then relax. After recovering for a minute switch legs.  Perform 3-4 sets on each leg, consisting of 6-8 reps each time.

Post-Drill Analysis: Was the step-ups the correct height?  Were you pushing off only with the leg on the box or step-up?  Were you using your arms to help propel you upwards?