Agility: Square Jumping- Plyometrics

Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind. Once they player is in that position they will explode up and jump off that leg again.

Players will perform a 1/4 squat, from that squat they will jump as high as they can. Once they land, they are going straight back into a 1/4 squat and another jump.

Players will jump and rotatate 360 degrees in the air making sure they land on balance. Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.

Players will jump as high as they can off the one leg, once they land they will switch over to the other leg and again jump as high as they can. This is the same technique as skipping except that each jump you are going as high as possible.

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they should turn around, step off the box and then, as they hit the ground, jump as high as they can off of both feet.

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they gently jump forward off the box.

Player will jump as far as they can whilst still being able to land on balance.

Player jumps forward (with both legs) and performs a regular push-up. This exercise is a good way to warm up both a player's lower and upper body before the practice.

Players will find a straight line on the court. Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.

The player will start with their feet just further than shoulder width apart. Staying facing the same way the player will lean to one side by bending the knee, and keeping the other leg straight.

Player will bend at the back whilst reaching down trying to touch their toes. The player will slowly fall forward till their hands touch the ground. Once their hands have touched the ground they will walk their hands forward until they are in a push-up position. From this position they will walk their feet forward keeping the knees locked out in order to stretch the calf muscles. Once they have stood up, they will continue the stretch doing the same series again.

Players will perform heel flicks across the width of the court (driving their heels towards the back of the body).

Players will perform high knees over the width of the court.

Players will jump from side to side, jumping as high as the can while also tucking their knees up. Once the player lands, they will want to jump again as quick as possible.

Players will lift their leg up performing a kick, keeping their leg as straight as possible. With the opposite arm the player will reach forward towards the extended foot.

The player will go into a lunge position, from that position they are trying to jump straight up in the air. In the air, the player will switch the foot position, so that when they land they will be in a lunge position.

Players will bend at the knee and grab their foot to perform a quad stretch. From that position the player will reach up with the other arm. With the other foot the player will go up onto their toes.

Players will find a line on the court and stand to the side of it. Players will start out on 1 leg and hop side to side as fast as they can.

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says "switch" the player will hop across to the other pole and continue to jump side to side.

Players will find a straight line on the court. Jumping from both feet at the same time, the player will hop over the line as quick as possible for 30 seconds.