Plyometric Box to Sprint
Strength & Power
Legend
- player
- ball
- movement path
How it works
Develop explosive leg power through box jumps followed immediately by a sprint with the ball.
What you need
- field hockey stick
- field hockey ball
- plyo box
Your focus
Plyometric training develops the fast-twitch muscle fibers critical for explosive acceleration. Coupling box jumps with a ball sprint creates a complex training effect that transfers power gains directly to game-specific movement. This is a proven method for improving acceleration.
Player performs 3 box jumps (jump up, step down safely).
Immediately upon the third landing, sprint with the ball 20 yards.
Rest 60 seconds; complete 5 sets.
Track sprint time; improvements reflect power development.
Goal
You've got it when you land the box jump cleanly and immediately accelerate into the sprint, no pause, no stumble.
Helpful cues
- Land softly on the box, absorb the impact
- Explode off the last landing into the sprint
- Arms drive the sprint after the box jumps
Adjust the challenge
Make it easier
Strip it back
Replace box jumps with squat jumps on the ground.
UpLVL it
Add the next challenge
Increase to 5 box jumps; sprint 30 yards with a defender in chase.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.