Drill3 phasesRuns 6.6 s
Jump and Land
Three lines, three mini hurdles each. Two-footed hops forward over the hurdles, sideways hops back, then a squat jump that has to be held on landing. The point is not height but how you land: quiet, on the balls of the feet, hips and knees bent, knees in line with the toes. Part of the warm-up; long static stretches belong after practice.
- Difficulty
- Beginner
- Ages
- U8–Adult
- Minutes
- 6
- Players
- 1–18
- Balls
- 0
- Equipment
- 9Hurdle
Run it, tilt it, change it to fit your practice. Free to start. No account, nothing to install.
Coaching points
- Land quietly on the balls of the feet with hips and knees bent: absorb, don't stomp.
- Knees stay over the toes on every landing; a knee caving inward gets corrected straight away.
- Height doesn't matter; control does. Stick each landing before the next jump.
- Progress only when landings are clean: lines on the floor, then low hurdles, then single-leg hops.
- Every landing is checked: a partner or the coach watches the knees.
Phase by phase
1Phase 1
Two-footed hops forward over the hurdles. Land on both feet together, softly, knees bent and pointing over the toes; a short pause on every landing.
- A cuts
- B cuts
- C cuts
2Phase 2
Turn side-on and hop back over the hurdles sideways. Feet stay hip-width apart; knees must not fall inward when you land.
- A cuts to the left slot
- B cuts to the nail
- C cuts to the right slot
3Phase 3
Squat to about 90 degrees, hold two seconds, jump straight up and land softly on the balls of the feet, hips and knees bent; hold still before the next jump. Then the next player in the line goes.
- A cuts to the left slot
- B cuts
- C cuts to the right slot
Variations
- Single-leg hops over the hurdles once two-foot landings are solid.
- Scissor jumps on the spot: switch the front foot in the air, land soft.
- Partner watches and calls 'knees!' when a knee caves in, then swap.