Single leg Hip Ups & Hand-off Vertical leap

Vertical leap development workouts.
  • Get on your back.
  • Bring your pelvis up with one foot while keeping the other foot straight.
  • Switch legs after 30 seconds.
Finish this drill and earn a reward! Get rewarded for brushing up on your skills in our mobile app today.
  • 1
    Characteristic boost
    Vertical: +1
  • 2
    +5 coins
Basketball players often have to have lightning fast reflexes and the ability to jump a mile high. Working on your vertical leap can be tricky, but there are exercises you can do to help improve it. One of these exercises is called single leg hip ups - the goal is to lay on your back and bring your pelvis up with one foot, while keeping the other foot straight. Hold for about 30 seconds, before switching legs and repeating the action. It's an excellent exercise for developing stronger muscles in your legs for a higher vertical leap - basketball requires you to be as agile and explosive as possible!
— Coach Dan