Line Jumps
Build quick-twitch explosiveness with fast side-to-side line jumps.
- Duration
- 5 min
- Steps
- 4
- Equipment
- 1 item
- Difficulty
- Beginner
How to run it
- 1
Stand beside a painted line.
- 2
Jump side to side over the line as fast as possible for 20 seconds.
- 3
Rest 10 seconds; repeat 4 rounds.
- 4
Then do front-to-back jumps the same way.
Coaching points
- Stay on the balls of the feet — quick, not high.
- Keep knees soft; don't lock out.
- Speed matters more than height here.
Equipment
- Court line
Why it works
Quick-twitch is the foundation of first-step quickness and lateral speed. The nugget: the difference between a fast and slow player isn't their top speed — it's how fast they can fire and re-fire their legs. Line jumps build that rapid foot contact that translates directly to defensive slides and first-step bursts. A kid who does these regularly gets noticeably quicker on the court within weeks.
Line Jumps
Purpose: Build quick-twitch explosiveness with fast side-to-side line jumps.
▶How to run it
- 1Stand beside a painted line.
- 2Jump side to side over the line as fast as possible for 20 seconds.
- 3Rest 10 seconds; repeat 4 rounds.
- 4Then do front-to-back jumps the same way.
✓Coaching points
- ✓Stay on the balls of the feet — quick, not high.
- ✓Keep knees soft; don't lock out.
- ✓Speed matters more than height here.
▢Equipment
★Why it works
Quick-twitch is the foundation of first-step quickness and lateral speed. The nugget: the difference between a fast and slow player isn't their top speed — it's how fast they can fire and re-fire their legs. Line jumps build that rapid foot contact that translates directly to defensive slides and first-step bursts. A kid who does these regularly gets noticeably quicker on the court within weeks.