Drill: Three Step Maximum Vertical Jump

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Coaching Objective

Skill Level: Advanced, Skill Development: Strength & Rebounding. This drill will help you improve your leg and core strength and help you increase power. Regular execution of the drill will increase your vertical leap and help you jump higher and stronger.

Drill Instruction

  1. Set yourself a challenging high target so when jumping, the target is hard to reach. For example: use the basketball net, a mark on a wall, the top of a door frame, the ceiling, bottom of the backboard or the basketball hoop
  2. Start by facing your target with feet shoulder length apart and THREE big steps away from your target.
  3. Make THREE steps towards the target and then jump off one foot or off both feet and try and reach your target by jumping vertically as high as you can.
  4. Complete 10-12 repetitions. Repeat this 3-5 times and rest for 30 seconds in between the 10-12 repetitions.

Coaching Messages

  1. CHALLENGE YOURSELF: The high target you choose needs to be challenging. Make it your goal to reach the target over time
  2. Don’t rush, focus on power, jump hard and as high as possible.
  3. Jump straight up and maintain your balance and control.
  4. By pushing yourself you will improve your power and build strength.
  5. Build your Power and Strength and Be Awesome!

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