Basketball Drill Demonstration
For best results do this jumping routine after a set of squats. Wear a weighted belt if available.
Have a tennis ball hung up which is out of reach after a step and jump. Mark the position so it can be recreated.
To begin the routine place one foot under the ball, take one step and jump off and try to touch the ball.
When you land make sure that you absorb the landing by going into a deep knee bend which should not be any deeper than you would sit in a chair.
Bend at the back and bring your hands well behind you.
Jump again and extend to reach for the ball. Absorb the shock of landing again with the knees bent and the back bent.
If you touch the ball at all then move the ball up by 2 cm.
Alternate the foot you lead with when you take a jump.
Do 5 sets of jumps that would be a total of 10 jumps. Start out with 3 sets in the first week increasing one set per week, increasing to a total of 5 sets per week.
When doing this routine do not at anytime jump on any hard surfaces such as carpeting or flooring laid down on concrete. Always jump on a soft surface such as grass sand or something like a tumbling mat.
Do not ever land with a straight leg or back or on one leg as this puts too much stress on the knees and the back and could cause damage. Sometimes when children are growing they may encounter pain in or around the knee joint.
Do not use this jumping routine if there is any pain in or around the knee.