Thirteen moves, 30 seconds each, 15 between. Quick, light, low — soft landings every time. This is about spring quality, not exhaustion. If your heel or knee complains, skip that move or stop — that’s information, not failure.
The moves, in order:
- pogo hops — feet together, quick contacts, knees soft
- jump squats — sit into it, push the ground away
- in & out squat jumps — wide, narrow, wide
- runner hops — high knees in place
- lunge jumps — alternating legs, switch in the air
- broad jumps — jump for distance, land soft and stuck, walk back 7–8. quick hops — one foot, quick rhythm, low to the ground. Left, then right 9–10. lunge hops — stay in the lunge, push off the front leg. Left, then right 11–12. one-leg pogo — knee up on each hop, soft landing. Left, then right
- hip rotation jumps — quarter turn each time
Then ball skills with the rest of the block — first touch, both feet.
progression. start with soft, quiet, two-foot landings and stop the moment they stop being quiet — tired landings are where you get hurt. when the whole set feels easy and controlled, add a little height, then a second round. younger players: half the reps, all the control. leave at least a full day between jump days — the spring is built in the rest, and more jumping is not better jumping.
background: landing is a skill