Master Kneeling Jumps for Explosive Vertical Power
This advanced plyometric drill is designed for serious players looking to maximize their vertical leap and raw lower-body explosiveness. By removing the lower legs from the initial phase of the jump, we isolate the hips and glutes to build the pure concentric power necessary for rebounding in traffic and finishing above the rim.
How to Perform This Drill
- Setup: Begin by kneeling on a yoga mat or soft surface with your knees shoulder-width apart and the tops of your feet (shoelaces) flat against the floor.
- Load: Sit your hips back toward your heels while simultaneously swinging your arms back behind your torso to create tension and potential energy.
- Explode: Violently drive your hips forward and swing your arms aggressively upward, using this momentum to lift your body off the ground.
- Execute: As your hips extend, quickly pull your knees toward your chest and snap your feet underneath you.
- Land: Land softly on both feet in a balanced, athletic quarter-squat position (triple threat stance).
- Reset: Stand up fully to complete the rep, then carefully return to the kneeling position for the next iteration.
Why This Drill Works
Kneeling jumps are effective because they eliminate the "stretch-shortening cycle" typically provided by your ankles and calves during a standard jump. This forces your hips, glutes, and core to generate 100% of the force from a dead stop, directly translating to improved reactive strength. In a game, this improved hip extension helps you explode upward instantly for a standing dunk, a contested rebound, or a jump hook without needing a running start.
Pro Tips
- Violent Arm Swing: Your arms are your ignition system. Rip them upward as hard as you can to help lift your center of gravity.
- Hips, Not Feet: Focus on thrusting your hips forward rather than just trying to lift your feet; the power comes from the hip extension, not the knee tuck.
- Stick the Landing: Do not wobble. Land in a solid, wide base ready to make a basketball move immediately.
- Quality Over Quantity: This is a power drill, not cardio. Perform 3 sets of 5 reps with full rest in between to ensure maximum explosiveness on every attempt.
