Jump-Land-Accelerate — Stability into First Step
A movement-quality exercise combining small jumps, stable landings and short accelerations from balanced positions.
Develop controlled landing mechanics followed by an explosive first step.
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Players
4
Duration
9 min
Equipment
Cones
Difficulty
Beginner
Age group
U9–U18
Category
Fitness
Type
Coordination
Organization
Set several 8m lanes. Players perform two controlled jumps over cone lines, hold the landing briefly, then accelerate through a finish gate on a coach cue.
Coaching Points
Land softly with knees aligned | Control the trunk before accelerating | Push the ground away on the first step | Keep acceleration short and sharp | Quality before speed
Progressions
- Add lateral jumps before the forward acceleration.
Regressions
- Remove the cue and use one simple jump before sprinting.
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