Partner drills are an excellent way to enhance your jump training. Not only do they introduce an element of competition and motivation, but they also provide the opportunity for feedback and collaboration. Here are some of the best partner drills you can incorporate into your jump training:
1. Partner Jump Over Drill
This drill improves your vertical leap and explosiveness while also improving your timing and coordination.
How to Do It:
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Partner A stands still with their feet shoulder-width apart, while Partner B takes a few steps back.
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Partner B sprints toward Partner A and attempts to jump over them.
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The goal is for Partner B to clear Partner A’s body with minimal contact.
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Alternate roles after each attempt.
Benefit: Improves jumping height and timing.
2. Box Jump Pass
Box jumps are fantastic for building power in your legs. When done with a partner, they add an element of competition and intensity.
How to Do It:
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Partner A sets a box or platform of appropriate height in front of them.
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Partner A performs a box jump, landing softly on top of the box.
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As Partner A lands, Partner B should pass them an item (e.g., a medicine ball or light weight).
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Partner A then squats and passes the item back to Partner B before jumping down and repeating the sequence.
Benefit: Focuses on leg power, explosive energy, and coordination.
3. Partner Squat Jumps with Clap
This drill builds explosive power in your legs and encourages explosive jumps.
How to Do It:
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Both partners face each other with about 3 feet of distance between them.
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Perform a squat jump, and while in the air, both partners clap hands.
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Make sure to explode upward while keeping your core engaged.
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Keep alternating jumps while focusing on form and height.
Benefit: Helps in improving explosive jumping power and coordination.
4. Partner Resistance Band Jumps
Using resistance bands with a partner adds extra resistance to your jumps, which helps build strength and power.
How to Do It:
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Attach a resistance band to a stable object or have one partner hold each end of the band, which is wrapped around the jumping partner’s waist.
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Partner B applies tension as Partner A attempts to perform a vertical jump.
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Partner B’s job is to offer enough resistance to challenge Partner A, but without overwhelming them.
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Alternate roles.
Benefit: Improves leg strength and vertical power.
5. Tennis Ball Drop
This drill increases reaction time, explosiveness, and focus, essential for improving your vertical leap.
How to Do It:
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Partner A holds a tennis ball at shoulder height.
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Partner B stands ready in a jump-ready stance.
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Partner A drops the ball, and Partner B must react quickly to catch it before it hits the ground.
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Repeat several times, focusing on quick reaction and timing.
Benefit: Enhances fast-twitch muscle fibers, reaction time, and jumping speed.
6. Partner Vertical Jump Test
Testing your vertical jump with a partner is not only a good measurement of progress, but also a way to push each other to improve.
How to Do It:
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One partner marks the highest point they can reach while standing flat-footed.
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Then, the partner jumps as high as possible, and the other partner marks the highest point of the jump.
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Measure the difference between the two marks to calculate the vertical jump height.
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Challenge each other to beat your own jumps or each other’s results.
Benefit: Provides a visual measurement of improvement over time.
7. Medicine Ball Toss
This exercise focuses on developing explosive power in your upper and lower body while reinforcing proper jumping technique.
How to Do It:
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Stand a few feet apart from your partner, each holding a medicine ball.
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Perform a squat jump and toss the ball to your partner while in mid-air.
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Catch the ball from your partner’s throw and immediately squat and jump again.
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Alternate roles after a set number of jumps.
Benefit: Improves explosive power, coordination, and timing.
8. Partner Lateral Jump Pass
This drill improves lateral movement and jump explosiveness, which is crucial for basketball players who need to jump in different directions quickly.
How to Do It:
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Partners stand side by side, about 4-6 feet apart.
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Perform a lateral jump to the side, landing softly, then quickly jumping back to the other side.
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Partner B holds an object like a medicine ball, and each time Partner A jumps, they must catch the ball and pass it back before jumping again.
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Repeat several rounds, maintaining a high intensity.
Benefit: Focuses on lateral jumping ability and agility.
9. Partner Plyometric Push-Ups
This drill is great for building upper body and core strength, which are both essential for vertical jump performance.
How to Do It:
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Both partners face each other in a push-up position.
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As one partner performs a plyometric push-up (a push-up where the hands leave the ground), the other partner claps their hands under the jumper’s chest.
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Partner A then performs another jump push-up and repeats.
Benefit: Strengthens the chest, arms, and core, improving overall explosiveness.
10. Partner Jumping Drills with Timing
This drill helps both partners work on rhythm and jump timing, critical for mastering explosive jumps.
How to Do It:
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Partners face each other and perform coordinated jumps.
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One partner counts off or signals when to jump (e.g., “1, 2, 3!”).
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Both partners jump at the same time, aiming to synchronize their movements.
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Focus on jumping as high as possible on each count.
Benefit: Improves timing and rhythm for synchronized jumps.
By adding these partner drills to your training regimen, you’ll increase both your vertical jump and your ability to perform explosive movements under pressure. Plus, working with a partner helps to keep you motivated and challenged!