Squat Jump and Go
Strength & Power
Legend
- player
- cones
- movement path
How it works
Practice bodyweight squat jumps followed by a sprint, building lower-body power and explosive first step.
What you need
- cone (optional sprint marker)
Your focus
Lower body power drives all explosive actions in soccer. Bodyweight squat jumps are the safest and most effective way for young players to begin building this base.
Stand with feet shoulder-width apart.
Squat down, thighs parallel to ground.
Explode upward, jump as high as you can.
Land softly, absorb the landing with bent knees.
Immediately sprint 5 yards on landing. Do 3 sets of 6 jumps.
Goal
You've got it when you're jumping higher on rep 5 than rep 1 as you warm up.
Helpful cues
- Full squat, don't half-rep it
- Explode, not just a hop
- Quiet landing, soft knees
Adjust the challenge
Make it easier
Strip it back
Do the squat without the jump, just stand up fast.
UpLVL it
Add the next challenge
Add a header at the top of each 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.