Tennessee Basketball's Jump and Sprint Drill

September 9, 2011

Must See Basketball Videos

Who uses it: Tennessee Volunteers men’s and women’s basketball teams
Who coaches it: Johnny Long, head strength and conditioning coach
Long says: This is a great drill because it’s similar to what you do in basketball—jump, grab a rebound, land, then explode into a sprint.

Jump and Sprint Drill

  • Place 26-inch box on baseline
  • Stand on top of box, facing court
  • Step off box, then jump off ground as fast as possible
  • When you land after jump, sprint through half court line
  • Perform 3 sets of 6. Use walk back to baseline as recovery

Coaching Points: When jumping, bend your knees to produce force to explode up and get a rebound // Explode as high as you can while extending your arms in the air // When you land, explode as fast as you can and sprint through half court

Heavy Sled Pulls

  • Sprint to half-court [30 yards], pulling heavy sled
  • Increase weight every week [100 to 200 pounds over four weeks]

Reps: 8 followed by 4 free sprints
Rest: 2 minutes [or enough so you can sprint 100 percent every rep]

Coaching tips: Maintain proper body position and mechanics. With the heavier weight, your strides will definitely be shorter, but resist the urge to lean at the waist. And don’t the increase weight too quickly.

Breakaway Belt Sprints

  • Sprint 10 yards with breakaway-belt resistance cord
  • Release belt, then sprint remaining length of court

Reps: 5-6
Adaptation: Take vertical leap, then perform sprint
Coaching Points: If you’re sprinting after performing a vertical leap, your first step is key. Make sure the balls of your feet are under your hips and really apply force into the ground.

Hand-weight sprints

  • Sprint length of court holding light weights
  • Drop weights, turn around and free sprint back

Reps: 5-6
Coaching Points: Maintain proper arm movement. Without weights, your arms really propel you into a sprint. Try to achieve similar arm movement when holding the weights, even though your mechanics won’t be perfect.

Photo: AP Photo/Jeff Chiu

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,523
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,168
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,117,693
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 895,904
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255

Load More
More Cool Stuff You'll Like
Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

Le'Veon Bell Tweets Some Impressive Off-Season Workouts

Le'Veon Bell Tweets Some Impressive Off-Season Workouts

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

Increase Your Ankle Mobility to Sprint Faster

Increase Your Ankle Mobility to Sprint Faster

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Get Faster With These Hamstring Exercises

Get Faster With These Hamstring Exercises

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

What Is Fast in Soccer?

What Is Fast in Soccer?

NBA All-Star Paul Millsap's Quick Feet Drill

NBA All-Star Paul Millsap's Quick Feet Drill

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

Increase Your Speed with Horizontal Force Training

Increase Your Speed with Horizontal Force Training

YardBarker