SkyMeter Vertical Jumping Drills
Jumping is a skill that takes practice!!!
The SkyMeter works great as a supplement for any jump training program as a way to measure and monitor your progress, or you can use the drills shown in this section to help improve your vertical jump. As with any exercise program, before using the SkyMeter, make sure that you properly stretch and warm up, and that you have plenty of room to take off and land.
Individual Drills... 40 jumps a day!
Using the SkyMeter, perform 4 sets of 10 jumps with each of the following drills for a total of 40 jumps. The key for each set of jumps is to start off slow and to reach for the highest point possible on the SkyMeter each time. You should reach this point by the 2nd or 3rd jump in each set. Finish off each set of 10 reaching as high as possible with each attempt. Keep your eye on the SkyMeter with each jump so that you can visualize your goal and develop your hand-eye coordination as well. Repeat these drills every other day and monitor your progress using the Personal Record Sheet. You can increase the number of repetitions per set as needed as you increase your strength.
1. One-Footed Take Off (Lay-Ups)
Fig 1. Step with left foot Fig 2. Drive right knee up, and hand up
Stand 2 stride lengths away from the SkyMeter. Starting with your left foot take one step with your left towards the SkyMeter as shown in Figure 1. Next, jump off of the left foot by driving the right knee up and reaching with the right hand as shown in Figure 2. Land on both feet bending at the knees to absorb the impact. The motion should be similar to a basketball lay-up. Perform 10 of these jumps taking off from the left foot and reaching with the right hand, followed by 10 taking off from the right foot and reaching with the left hand. Reach as high as possible with each attempt.
2. Standing Jump and Reach
Fig 3. Hands at face level Fig 4. Reach with both hands
Stand half an arm's length away from the SkyMeter with your hands at face level, palms facing out, and your feet planted squarely in front of the SkyMeter as shown in Figure 3. Keeping your back straight, bend your knees to a squatting position (where the angle at your knees is 90 degrees between the calf and the hamstring) and jump up off of two feet reaching up as high as possible with both hands as shown in Figure 4. Make sure to land with both feet, bending at the knees to absorb the impact. Repeat 10 times, reaching as high as possible with each attempt.
3. Approach Jumps
Fig 5. Short step with the left Fig 6. Step with the right bringing arms back
Fig 7. Plant left foot next to right Fig 8. Jump and reach.
Stand 3 stride lengths away from the SkyMeter. For the right handed person, the footwork should be left-right-left. Start with your left foot and take one short step towards the SkyMeter as shown in Figure 5. Next, take one large step with the right foot while bringing both arms straight back as shown in Figure 6. As you step with your right foot, bend at the knees and plant your left foot next to your right (shoulder width's apart). You should be in a crouched position with both arms back as shown in Figure 7. Now in one smooth motion, swing both arms forward and up while jumping off the ground with both feet. The forward and up momentum of your arms will help bring you off the ground. While in the air, reach as high as you can with the right hand as shown in Figure 8. Make sure to land on both feet, bending at the knees to absorb the impact. Repeat 10 times, reaching as high as possible with each attempt. For the left handed person, the footwork should be right-left-right reaching as high as possible with the left hand.
Using the SkyMeter Record Sheet measure and record your team's vertical jump. Take the best of 3 attempts for each person. Repeat every other week to monitor their progress. In between jump measurements, work on building leg strength by following the individual drills listed below, or by incorporating other jumping exercises into your practice plan.