By Matt Siracusa
See the issue: November 2008

When it comes to getting off the ground, Elite Performance professional Shawn Dassie knows how to train for explosive quickness.

“I want [athletes] to be able to land and get right back up, whether to block a shot, get a rebound or go up for a jump shot,” Dassie says. “[I] want to teach athletes to be [more like] superballs and less like tomatoes when they are on the [basketball] court.”

To improve taking off with explosive speed after landing, Dassie’s athletes, including Indiana Pacers forward/guard Danny Granger, perform the Quick Hop drill during the off-season. Need proof that the drill works? Just take a look at Granger’s per game stats: 23 points, five rebounds and three assists.

Quick Hop Drill
•    Set up three 6-inch hurdles 18 inches apart
•    Set up fourth hurdle 12 inches high and 2 feet beyond the third
•    Set up fifth hurdle 12 inches high and five feet beyond the fourth
•    Attach power cord to ankles and have a partner provide resistance from behind with bungee cord
•    Jump over the hurdles in order, getting off the ground as fast as possible

Coaching Points: Maintain good arm swing from hip to chin // Keep a narrow base with feet shoulder-width apart // Bring legs up and out when jumping to the side

 

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