Vertical Jumps with Headers
Category: Vertical, Standing Jump with Long Response
Intensity Level: Low
Set-up and Directions: Divide your players into groups of two. Each group needs a ball. Have both
players stand 3 to 4 yards apart, facing each other. One of the players should have a ball in their hands
(Figure 7.7a). When ready have the player with the ball toss it high enough in the air for their partner to
return it with a jumping header (Figure 7.7b).
Figure 7.7a Figure 7.7bCoaching Points: When jumping, the player should begin with a counter movement and jump
explosively upwards by extending the ankles, knees and hips, and using the arms to assist. When heading,
they should keep the eyes open and mouth closed, the neck muscles firm, and make contact with the
forehead. Ensure the players use proper landing technique (discussed earlier). Upon landing, have the
player recover for 1 or 2 seconds before performing the next and subsequent repetitions. Perform a total
of 6 to8 repetitions and then switch roles.
Progression: You can progress this exercise to a high level of intensity by having the player jump off and
land on one leg.