Step Ups

When you perform a step up exercise, your legs' movement resembles that of running or jogging. The benefits include increased strength of leg muscles and bones. You increase your stamina of walking, running or jogging. You tend to tire less by standing, walking or running for long durations. You lose fat from the legs and strengthen the muscles. This helps stetch out this hip and increase ROM. It helps the athlete remember to flex the knee during the driving phase of the lay up.

B Skips

Repeating this exercise consistently makes you faster through technique and teaches the hamstring to react properly and prevent injuries. Also, with incorporating the arm going up on each knee raise, teaches the athlete which leg to jump off of when performing a lay up. Doing this drill helps the person have an automatic response of jumping off of the inside leg and the person using the correct hand.

Squat Jumps

Squat Jumps are a good drill to improve strength and power performance. Also the most important thing is the landing. A proper landing prevent injuries from occuring. By strengthening the outer hips muscles and teaching the athlete to be aware of the position of the lower body upon landing will significantly reduce the likelihood of entering such a poor position.  Also, easing into the hell of the feet is important, when landing on a flat foot, the athlete puts a lot of pressure on their knee resulting in ACL sprains and meniscus problems.

Driving Lay Up