Track & Field
Double-Arm Takeoff Drive Drill
Add upward force with a strong double-arm drive at takeoff
7 min
5 x 6 jumps
Beginner
Why this drill
Builds toward add upward force with a strong double-arm drive at takeoff.
Instructions
- 1Practice standing jumps focusing on driving both arms up together at takeoff.
- 2Time the arm drive to finish just as the takeoff leg extends fully.
- 3Progress to a short run-up once the timing feels automatic.
What to focus on
Both arms driving upward in sync with leg extension.
Recommended reps
5 x 6 jumps
Common mistake
Weak or late arm drive that fails to add lift at takeoff.