BENEFIT: Explosive power, acceleration

EXPLANATION: The drill develops proper acceleration drive angles. Because you start with one foot on a plyo box, you’re forced to drive completely off one leg. To do that quickly and forcefully, you need a good forward body lean—the same lean used to accelerate during a sprint.

INSTRUCTIONS

• Place left foot on ground and right foot on 18-inch plyo box in front of you

• Partner drops tennis ball as cue to drive and jump straight up off right leg

• Drive left knee toward chest and right arm toward head

• Land in starting position

• Repeat jump only when partner drops tennis ball

• Perform 6-8 sets of 6 reps for each leg

• Rest 15 seconds between sets

Coaching Point: The focus of this drill is not how fast you land and get back into starting position after the jump; it is the speed of your reaction and the explosiveness of your movement off the box.