One-Step Vertical
- Prescription
- 3 × 3 / leg · 90 s restabout 6 min
- Players
- Solo
- Equipment
- None
Take two or three running strides, then jump as high as you can by pushing off with one foot, with the other knee driven upward. This is the jump you actually make when you’re running full speed to catch a high pass: no one stops to jump with both feet on the ground.
Key points
- The second-to-last stride is long and low; the last one is short and explosive: it is this rhythm that propels the runner upward.
- The free knee rises high, pulling the entire body upward.
- Three jumps per leg, and work both: in a game, you don't get to choose which foot to push off with.
- Ninety seconds between sets: it’s a maximal effort.
Common mistakes
- Stopping before jumping, which makes it a standing jump and removes everything the run-up gives you.
- Taking too long a run-up: beyond three steps, the speed gets too high to convert on one foot.
Demonstrations
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Related drills
LEVELS : Intermediate
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