Instructions:

  1. This drill helps develop first step explosion for both baserunning and defensive excellence.
  2. Start out standing on just your right foot (1).
  3. Jump off that one foot to the left, landing on your left foot (2).
  4. Hold the landing for three seconds (3).
  5. Jump to the right off your left foot, landing on your right foot again.
  6. Hold the landing for three seconds and then jump back the other direction.
  7. One jump to each side equals one repetition.

Coaching Tips:

  • Maintain a stable core by sucking in your belly button and tucking in your back
  • Really push side to side as you jump

    For Younger athletes:

    • Emphasize soft landings by bending the knees slightly to absorb impact, reducing the risk of injury.
    • Focus on proper arm movement, ensuring that arms are used to generate momentum and maintain balance during jumps.
    • Encourage athletes to keep their eyes forward to promote better body alignment and directionality during jumps.

    For Older athletes:

    • Reinforce explosive push-offs with a rapid drive of the grounded leg to develop power and enhance lateral quickness.
    • Emphasize a quick and controlled transition between jumps to maintain momentum and fluidity in motion.
    • Focus on maximizing distance and stability by extending the leg fully and keeping a low center of gravity during the jump and landing.

    Sets/Reps: Complete 3 sets of 5 reps