Gaining altitude

These jump exercises are used for basketball and volleyball players.

Box-to-box squat jumps
Row of boxes, all same height
1. Start from deep squat
2. Jump to box; land in squat
3. Without standing up, jump to floor; land in squat; repeat for all boxes 
Use stable aerobics or gymnastics boxes; choose height according to your ability

Depth jumps
1. Stand on edge of box
2. Step off and land on both feet
3. Spring upward
 
30-second drill 
1. Stand beside box
2. Jump sideways onto box
3. Jump to other side
4. Repeat 
Start by doing 30 jumps in 30 seconds; progress to 60 in 60 seconds, then 90 in 90 seconds.
 
Graphic: Helen Lee Mccomas, Paul Trap source: Facta universitatis physical educaTion and sport