How to Play Basketball: Obstacle Jumps & Hops

[Music Playing] Obstacle jumps and hops. Use a 6 to 12 inch obstacle, a cone or a mini hurdle. Do side to sides. Both feet work together as you go side to side. You force a little bit extra lift with the obstacle bouncing off the front part of the foot. Maintain good control of your core by sucking in your belly button and then tucking in the back. Stabilize that core area. Next, go to one foot hops. Pick your toe up so it comes up toward your shin. This cocks and loads the ankle so that you can respond quickly to the ground. [Music Playing] Now go forward and back. Both feet go straight up over the top of the hurdle. Do not swing the feet out and around. Get control of the core of your body. [Music Playing] Now let us do them, one foot at a time, over and back. Get control of the body. Suck and tuck the core, use the arms for balance, flex the knee and hip. These are great drills. [Music Playing] Now, let us go to multiple objects. In these case hurdles, these are 12 inch hurdles. We are going to start with two foot jumps right down the center of the hurdles, quickly respond to the ground. Use the arms and rhythm and sync with the legs. Explode and pop off the ground. [Music Playing] Now do hops. Isolate each leg, one leg at a time hop over the hurdle or the obstacle. Pop off the ground. These are great for teaching that stretch reflex responds out of the muscles. Get balance, body control, quick explosion of the ground. [Music Playing] Multiple jump and sprint. Here we wanted the two-foot jumps over the hurdles after our last jump, explode into a sprint. Get those toes pulled up, step down to the ground. [Music Playing] After your two foot hops, go to one foot hops. Explode into a sprint. This overloads one leg, and then turn it loose for greater power and explosiveness. [Music Playing]