Jump and Stick
Strength & Power
Legend
- player
- ball
- movement path
How it works
Build lower body power and landing mechanics through a basic two-footed jump-and-stick exercise.
What you need
- open gym space
Your focus
Safe jumping and landing mechanics are the foundation of all volleyball jumping skills and injury prevention. Teaching young athletes to absorb landing force through bent knees reduces injury risk and develops the eccentric leg strength needed for repeated vertical jumping. Fun, game-like repetitions make this accessible for ages 6-9.
Players stand in self-space with feet shoulder-width apart.
Players swing arms back, bend knees, then explode upward swinging arms overhead and jumping as high as possible.
Land on both feet with knees bent (soft landing, no loud thud), hold the landing position for 2 seconds ('stick it').
Complete 3 sets of 8 jumps with 30-second rest between sets; emphasize quiet landings over jump height.
Goal
You've got it when you land solidly on both feet every time, quiet landing, no falling forward or to the side.
Helpful cues
- Swing your arms to help you go up
- Land like a ninja, soft and quiet
- Knees bent on landing, never lock them out
Adjust the challenge
Make it easier
Strip it back
Reduce to a step-up off a low platform and step down with controlled landing to build the movement pattern.
UpLVL it
Add the next challenge
Add a quarter turn in the air so players must stick the landing while facing 90 degrees from their takeoff direction.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.