Purpose: To improve and develop explosive leg strength, conditioning, and reaction time.
Drill: This drill requires a coach or additional person who can give the verbal commands.
Position 1 – is a quarter-squat stance
Position 2 – is a half-squat stance
Position 3 – is a full-squat stance
The drill begins with the athlete(s) assuming the quarter-squat stance. From this position, the coach will call out a number — 1, 2, or 3 voice command. Once the number is called, the coach will either clap or use a whistle or prescribed sound as the signal to jump explosively into the air. The athlete will come back down and assume the holding position that corresponds to the numbered command. For example, the athlete starts in position 1. Then the command of ‘2’ is given. The clap is made, and the athlete jumps explosively into the air; landing back down in a half squat position.
Once the athlete has assumed the newly-called position, he must hold that position as dictated by the coach.
Beginners = no position held longer than 15 seconds; total of :60 seconds or less. No more than 3 sets. (recommended: 3 x :45 seconds)
Advanced = Max of 3 minutes and 5 sets.
Variations: Hold a basketball or medicine ball. The series of numbers and number combinations are left to the creative mind. Remind athlete to keep right form and aggressiveness when exploding into each jump.