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
Demonstration video coming soon
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.
Common mistake
Weak or late arm drive that fails to add lift at takeoff.