Derby Panthers' Pre-Season Power Drill: Building 6A Strength
The Derby Panthers' coaching staff has developed a power drill to help their 6A players build explosive strength and power. The 'Box Jump to Lateral Hop' drill is a key component of their pre-season training program. Athletes start at a 3-foot box and perform 3 sets of 10 reps of box jumps, focusing on landing softly in the 'donkey position' (knees bent, back straight). Immediately after each jump, they transition into a lateral hop, moving 5 yards to the right and then back to the left. This drill translates to game performance by improving reaction time, agility, and the ability to quickly change direction. The Panthers' coaching staff emphasizes proper landing technique and explosive acceleration. This drill can be modified to suit individual player needs and can be incorporated into any strength and conditioning program.