The player takes one-legged jumps here. He pays attention to jumping off and landing on the ball of his foot. The player swings his arms for balance

Basically the training methodological guidelines for speed training apply. Due to the partly lower intensities (90 to 100 %) in comparison to other speed methods, higher repetition numbers and shorter break times can be used.

The player alternates jumping twice with the same leg. legs. A jump with the right leg is followed by 2 jumps with the left leg, and vice versa. The arms swing strongly to support the player.