Power Skips: Develop Explosive Vertical Leaping Ability
Power skips are a foundational plyometric exercise designed to transform your raw leg strength into explosive vertical power. This drill is essential for players at every position who want to rise above the defense, whether you're fighting for a contested rebound or attacking the rim for a finish. By focusing on maximum height and unilateral coordination, you are training the specific body mechanics needed to elevate quickly and forcefully in game situations.
How to Perform This Drill
- Setup: Stand tall with your feet hip-width apart, arms at your sides, and your core braced to maintain a neutral spine.
- Explode: Push forcefully off your left foot while simultaneously driving your right knee aggressively upward toward your chest.
- Coordinate: Swing your left arm upward in sync with your right knee drive—opposite arm, opposite leg—to generate maximum vertical lift.
- Land: Land softly on the ball of your left foot and immediately transition into a skip, switching legs to drive off the right foot.
- Repeat: Continue alternating legs for 3 sets of 12 reps, focusing on maximizing your hang time with every single skip.
Why This Drill Works
In basketball, you rarely have the luxury of a long run-up before you jump; you need instant elevation in tight spaces. Power skips utilize the stretch-shortening cycle to improve your rate of force development, teaching your nervous system to recruit muscle fibers rapidly. This drill mimics the exact triple-extension mechanics of a one-foot takeoff used in layups and transition blocks, directly translating your conditioning work into functional, in-game verticality.
Pro Tips
- Drive the Knee: Imagine you are trying to break a pane of glass with your knee at the peak of your jump. The more aggressive your knee drive, the more upward momentum you create.
- Punch the Ground: Don't just wait to land; attack the floor with the ball of your foot to create an immediate reaction force for the next movement. Less time on the ground means more time in the air.
- Stay Tall: Maintain a vertical torso throughout the movement. Leaning back might feel like you're jumping higher, but it actually leaks energy and throws off your balance for the next rep.
- Rip the Arms: Your arms act as accelerators. Swing them violently upward—not just passively—to help lift your center of gravity.
