Broad Jump to Sprint and Catch
Athleticism
Legend
- player
- cones
- movement path
How it works
Combine explosive jumping, acceleration, and catching to develop multi-modal athleticism.
What you need
- lacrosse stick
- lacrosse ball
- cones
Your focus
Sequencing a power movement directly into a sport skill trains the neuromuscular system to transition from explosive output to fine motor control. This mirrors situations where a player wins a physical battle and must immediately handle a pass.
Player stands behind a starting line with stick in hand, no ball.
Player performs two consecutive broad jumps, landing in an athletic position.
On second landing, a parent or partner immediately releases a pass overhead.
Player sprints 10 yards, catches the ball, and cradles to a cone. Complete 6 reps.
Goal
Success is landing the broad jump, accelerating immediately, and catching the ball without breaking stride, three separate movements that flow like one.
Helpful cues
- Bend knees on landing to absorb and reload
- Get your hands up quickly after the second jump
- Sprint full speed, don't slow down to catch
Adjust the challenge
Make it easier
Strip it back
Replace broad jumps with two squat jumps in place.
UpLVL it
Add the next challenge
Add a second defender who begins running from the sideline on the second jump.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.