Abgeschickt von jakob am 21 Januar, 2001 um 13:31:44
,,WHO SAID YOU CANT JUMP HIGHER, RUN FASTER AND BE
MORE EXPLOSIVE ?"
Everbody wants to jump higher, run faster and be more explosive, but not many individuals are willing to pay
the necessarey price to creat the desired improvements in these areas . The following drils will show
improvement if they are done two or three times a week over a two month period for approximately 20
minutes a session .
THEY WORK !!!
ALL of these drills are done -10 second brusts, because generally, basketball is played in 10 - seconds or less
bursts :
1. Jump Rope Simulation - 10 seconds each ,3 sets as fast as you jump
a. 2 foot jump - feet shoulder-width apart
b. Right leg only
c. Left leg only
d. Jumping jack legs move as if doing jumping jacks
e. Wide base - feet as wide as possible ( stay wide )
f. Split legs forward and back (switch as quickly as you can )
2. Line Jumps - 10 seconds each , 3 setes keep hands above ears
a. Forward and back split - one foot over line , other foot behind line then switch repeatedly
b. Side of foot next to line - Jump back and forth
c. Switch over top and behind
d. Straddle- left leg on top , right leg behind , jump over line
e. Stradle - right leg on top( same as d)
3. Explosive Jumps - 8 jumps of each,3 sets . Keep hands above ears
a. Double leg truck jumps - jump up and bring knees to chest ,land and immediately jump up again - repeat
b. Glute kicks - jump up and bring heels to butt , land repeat
c. Lateral jumps as far as you can side to side, land on both feet, Immediately jump back laterally, repeat
d. Forward and back - jump forward as far as you can, then backward, repeat
e. Single leg tuck jumps - hold left leg at right angle jump up and bring
Left leg to chest. Keep right leg at right angle, it does not move,
repeat.
f. Single leg tuck jumps - hold left leg at right angle, bring leg to chest, repeat
g. Split jumps - right leg to forward, left leg back, jump up and bring back on landing.
4.Partner jumps - partner gently puts hands on shoulders of jumper
a. Two feet - jump as high as possible, repeat 10 times
b. One leg - 10 jumps
c. Other leg - 10 jumps
5. Across Court - length of basketball court .Keep hands above ears
a. Repeat standing broad jumps - jump off 2 feet, land ,jump as quickly as
Possible, down the court
b. Lateral jumps- shoulder points to end of court, jump sideways, land on
Both feet, repeat
c. Lateral Jumps - point other shoulder to end of court, jump sideways,
land on both feet, repeat
d. Double leg zig zag - both feet together, jump in zig - zag the
Length of the court
e. Singel leg zig - zag -- same as d , but jump on right leg only
f. Singel leg zig - zag -- other foot
g. Repeated double leg split down court
h. Repeated single leg tuck jump down court
i. Repeated single leg tuck jump down court, other leg
j. Power skips -- with maximum height, jump the length of the court
6. Upper Body quick workout
a. Do one push up, go to knees and do one shoulder press
b. Do 2 push ups, go to knees and do 2 shoulder presses, etc
c. Repeat until you can t do anymore -- a good goal is to build up to 15
These drills should be done on a soft surface like a gym floor or grassy area, so as to lessen the shock on
knees. Also never do these drills two days in a row -- always take at least one day off afther this workout:
These drills will make you better if done over time GOOD LUCK!