Jump and Land Safe
Strength & Power
Legend
- player
- cones
- movement path
How it works
Develop basic lower body power and safe landing mechanics through a simple jump and land exercise appropriate for flag football youth players.
What you need
- cones
Your focus
Safe jumping and landing mechanics build the foundational lower body power and joint stability needed for explosive flag football movements. Teaching safe landing early prevents the joint stress injuries that come from improper mechanics in young athletes. The power developed from basic jump training improves first-step quickness off the line of scrimmage.
Players stand with feet shoulder-width apart behind a cone line.
Perform a two-foot vertical jump reaching as high as possible.
Land softly on both feet with knees bent, absorbing the landing through the legs rather than stiffening.
Hold the landing for 2 seconds to confirm balance; repeat 8 times with 15-second rest between jumps.
Goal
You've got it when you land with both feet together and your knees slightly bent, a controlled landing, not a crash.
Helpful cues
- Jump as high as you can with both feet
- Land like a cat: quiet, soft, bent knees
- Hold the landing for two counts before your next jump
Adjust the challenge
Make it easier
Strip it back
Use a seated-start to reduce the power demand: player sits on a low box, stands, then jumps.
UpLVL it
Add the next challenge
Add a lateral component: jump up and land 1 foot to the side of the start position.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.