Box Jump: Use a box that is 12 to 50 inches high (this obviously depends on your abilities). Set your feet about shoulder width apart about 18” away from the box. Jump straight up and land on the box softly. Stand up completely so knees and hips are extended. Step or hop off box (or if you are using a high box, step down onto a lower box next to the box you are using for jumps) to the starting position, and jump again. BE SURE to land as soft as you can on the box and as soft as you can when you hop or step off the box.
Back board touch: Standing under the backboard (or against a wall). Jump as high as possible touching the backboard (or wall) with both hands. Land softly and ease into a partial squat (maintain balance…try to land and not have to adjust your feet before jumping again). Repeat.
Dot drill:There are five different sequences that should be done five times each for a total of 25 repetitions. Completing all steps each item is 1 rep.
Up and back:
- start with feet on a and b
- now jump to c with both feet
- then jump so your feet land on d and e
- without turning around go back to c, then a and b, without turning around
Right foot:
- Start w/ right foot on a, and left foot in the air
- skip to b, then c, then d, then e with right foot only
- without turning around go back to d, then c, then b, then a
left foot:
- Start w/ left foot on a, and right foot in the air
- skip to b, then c, then d, then e with left foot only
- without turning around go back to d, then c, then b, then a
both feet:
- start with both feet on a
- now hop to b, then c, then d, then e (keeping both feet together)
- without turning around go back to d, then c, then b, then a
up and back turn around
- start with feet on a and b
- hop to c with both feet
- then hop so you land on d with one foot and e with the other
- now quickly jump and turn 180 degrees so you face the other way (landing again with one foot on d and the other on e
- hop to c with both feet
- then hop so you land on a with one foot and b with the other.
- now quickly jump and turn 180 degrees so you face the other way (landing again with one foot on a and the other on b)
Standards:
Pro: 40 seconds or less
College: 45 seconds or less
High School: 50 seconds or less
Lunge switch step: Get into a lunge stance, right leg in front and left leg in back. (Never allowing knee to travel past the ankle). Jump up explosively, switching leg position in the air, landing in the opposite lunge stance with the left foot forward. Jump again. This is one rep. Weight can also be added to this by holding dumbbells or kettlebells in each hand. Be sure to land as softly as possible on each landing.
Weighted box jump: Hold dumbbells in each hand about 12 inches away from the box. Jump straight up and land softly on top of the box. Stand up completely so knees and hips are extended. Step down, set your feet, and then jump again. BE SURE to land as soft as you can on the box.
Single leg box jump: This exercise will be done both forward and laterally.. To jump forward, stand on one leg with the box in front of you. Jump off this leg and land on the same leg on top of the box landing as soft as you can. Stand up on that one leg so that knees and hips are extended. Step down with your opposite leg. BE SURE to land as soft as you can on the box and as soft as you can when you hop or step off the box
Lateral single leg box jump: Stand on one leg with the box beside you. Jump off of this leg and land on the same leg on top of the box. Stand up on that one leg so that knees and hips are extended. Perform this exercise on both legs with your inside and outside foot. BE SURE to land soft on top of the box, and to stick your landing creating stability.
Squat jump: Start by doing a regular squat and then jump up as explosively as you can, reaching up toward the ceiling. Land softly and lower your body back into the squat position to complete one rep.
Lateral Box Jumps: Begin on right side of box, approximately 12-18 inches from the box jump left onto box. Stand up completely so knees and hips are extended. Quickly jump off box to left. Quickly jump right back onto box. Quickly jump right off box.
Jump Rope
Regular: Jump off both feet swing rope to it goes under feet once.
Boxer shuffle: Jump twice off your right foot swinging the rope so it goes under right foot once on each jump. Switch to left foot for two jumps.
Running in place: Jump off right foot swinging the rope so it goes under foot once, jump off left foot swinging the rope so it goes under foot once. This almost looks as if you were running in place.
Double under: Jump off both feet swinging the rope so it goes under feet twice on one jump.
Twisting: Jump off both feet twisting body to right side swinging the rope so it goes under feet once. Land and jump again, twisting body to the left side, swinging the rope so it goes under feet once.
Backwards:Same as regular jump rope, except swing the rope in the other direction
