Speed/Agility – kneeling jumps
Player begins on both knees, drives the hips forward, and jumps into a stable two-foot landing. This drill develops hip power, explosive coordination, and fast lower-body activation; it can be used for warm up.
Equipment
Exercise matOpen space
Coaching points
- Drive the hips forward explosively
- Use the arms to create momentum
- Land with both feet stable
- Control the landing before resetting
Common mistakes
- Landing too narrow
- Falling forward after the jump
- Not using the hips to generate power
- Landing with stiff knees
Action video
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Difficulty
Advanced
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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