The exercise trains the players’ two leg take-off. Focus is mainly on use of arms and the arm kip, which transfers energy to the foot take-off. The yield of the surface challenges the player even more and increases the need for correct execution. Doing the exercise without wearing shoes will give the player a good sense of what takes place in the ankle-joints.
The coach demonstrates the exercise and stresses the importance of bending the knees and using the arms correctly. The players do the exercise in 5 segments, each consisting of 5 repetitions. Take 1 minute break between each segment.
Soft and challenging surface
Players could jump fron one surface to another, jumping with two leg take-off in multiple directions. Balls could be returned using headers.