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SPEED & AGILITYintermediate

Penultimate Step Drill

The key to a powerful approach jump — the second-to-last step (penultimate step) is longer and lower, setting the body up to convert horizontal speed into vertical takeoff, while the last (plant) step is short and quick. Walk it first, then progress to a jog, then a full approach into a jump.

Glutes, hamstrings, quads, calves, core3-4 sets × 6-8 two-step reps, then 3-5 approach jumps
Penultimate Step Drill 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Penultimate step longer and lower — 'sit' into it
  • 2.Last step short and fast — foot lands under the hips
  • 3.Torso stays tall; hips stay low through the plant
  • 4.Practice the two steps alone before adding the jump

Detailed training method

[Steps]1. Walk through the last two steps slowly→2. Penultimate step longer and lower ('sit' into it)→3. Plant step short and quick under the hips→4. Torso tall, hips low through the plant→5. Progress to a jog, then a full approach + jump [Common Errors]✗ Plant step too long→acts like a brake ✗ Too upright through the penultimate step→lose the low position ✗ Knee valgus on the plant foot→track the second toe ✗ Full speed too early→walk, jog, then sprint [Progressions]Walk-through→jog two-step→submaximal approach jump→full approach jump→approach jump with a ball (dunk/layup/spike) [Jump-Specific]The penultimate step is the biggest technical lever for approach jumps; a longer, lower penultimate step raises jump height without adding speed

Master the rhythm at walking speed before sprinting; stop if the plant foot lands heavy or the knee caves in

Related exercises

30m Sprint

The twin of the jump force pattern — 30m sprints train rapid motor-unit recruitment (RFD), matching the takeoff drive

Agility Ladder Drill

Make your feet faster and more precise — ladder drills improve neuromuscular efficiency, directly enhancing takeoff-point precision (like the penultimate step before a dunk)

Resisted Sprint

The ideal bridge between strength and speed — resisted sprints raise drive force without adding joint load, directly improving approach-jump acceleration

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