ExercisesSport-Specific Drills
Jump and Touch Target: A Complete Guide
Quick Intro
Jump and Touch Target is a Sport-Specific Drills exercise performed standing, jumping vertically off two feet and reaching up to touch a fixed overhead target, a simplified entry point for vertical blocking mechanics. A quick countermovement dip (a fast bend of the knees and hips before the jump) and a full arm extension at the top are the two things to learn here before a second player is added at the net.
Equipment Needed
No equipment is required. Any fixed overhead marker works as the target, such as a net tape, a wall mark or a hanging rope.
Why It Matters
Jumping straight up off both feet and reaching to a mark asks for leg power first, with balance and coordination behind it. The largest glute muscle (gluteus maximus) drives the explosive hip extension into the jump, while a front thigh muscle that crosses both the hip and knee (quadriceps, rectus femoris) extends the knee through takeoff. A calf muscle (gastrocnemius) pushes off through the ankle at takeoff, the front of the shoulder cap (deltoid, anterior) drives the reaching arm up and overhead and the back of the thigh (hamstrings, biceps femoris) assists the hip extension into the jump.
When to Do It
Jump and Touch Target fits well as an entry point before any two-player blocking work, done early in a session while the legs are fresh. A couple of focused sessions a week is enough to build jump mechanics without overloading the legs.
Anyone with a current knee or ankle issue should get individual guidance before loading up a full set of maximal jumps, since the legs absorb each landing.
Getting Ready
A few lighter jumps without a target check the countermovement dip this drill depends on. A couple of reps reaching toward a lower target, or simply reaching overhead while standing on the toes, preview the overhead extension before the full target height is attempted.
Step-by-Step Instructions
- Set up facing the target. Stand directly under it in an athletic stance, with the feet hip-width apart and the knees slightly bent.
- Load the dip. Drop quickly into a short countermovement, swinging the arms back, before driving up.
- Drive up and reach. Extend the hips and legs while both arms swing up and reach overhead, touching the target with the fingertips at the top.
- Land softly. Come down on both feet with bent knees, absorbing the landing evenly, and stand tall before the next rep.
How Many, How Often
Jump and Touch Target is dosed by reps, with each full jump counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the countermovement dip and the full overhead reach | 3 sets of 5 to 6 reps |
| Intermediate | The dip and the reach are consistently full on each rep | 3 to 4 sets of 6 to 8 reps |
| Advanced | Producing a near-maximal jump with automatic mechanics | 4 sets of 8 reps |
Getting a full countermovement dip and a complete arm extension matters more here than how high the target sits, since mechanics learned sloppily here carry straight into the block jump that follows.
Modifications and Variations
As a harder version, Block Jump — Vertical Reach adds a short approach before the jump. One-Arm Block Jump is the step after that, with a single-arm reach. The standing jump and touch is the starting point for both, and a lower target is the way to scale it down.
Common Mistakes to Avoid
Skipping the countermovement dip. Jumping straight up without a quick dip first gives away height. The legs get a brief loading dip before each jump.
Reaching with bent arms. Shrugging up without fully extending the arms wastes some of the available reach height. The arms straighten fully at the peak of the jump.
Landing stiff-legged. Coming down without bending the knees sends unnecessary shock up through the ankles and knees. The landing is absorbed through bent knees each time.
After Your Set
A standing quadriceps stretch loosens the front of the legs once the jumps are done. The lower legs also loosen with a few slow ankle circles. A short walk between sets lets the legs recover so each jump stays close to full height.
Going Deeper
A full countermovement dip paired with a complete overhead reach builds the jump height a block depends on. The dip tends to get shallower as reps accumulate and fatigue sets in. Shortening the set and focusing on a full dip fixes this faster than repeating jumps that shortchange the countermovement.
A beginner typically needs the first several sessions to learn a consistent dip and full reach, then spends the following couple of weeks building toward a near-maximal jump height.
How to Know You’re Improving
- A countermovement dip that stays consistent on each rep
- Arms that fully extend at the top of each reach
- A landing absorbed evenly through bent knees
- A reach height that climbs while the mechanics stay clean
A full dip and a full reach matter more than how high the target sits.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, extending the hips to reach the fixed overhead target)
- Rectus Femoris (a front thigh muscle that crosses both the hip and knee, extending the knee to reach the target height)
- Gastrocnemius (a calf muscle, adding the last inches of height through the ankles)
- Anterior Deltoid (the front of the shoulder cap, driving the hand up to the mark)
- Biceps Femoris (a muscle at the back of the thigh, extending the hip to reach as high as possible)
FAQ
Why does the countermovement dip matter so much here? A quick, full dip loads the legs for the jump, and skipping or shortening it caps the available height however hard the legs push afterward.
Is there a version with an approach added? Yes, Block Jump — Vertical Reach adds a short approach before the jump, worth building toward once the standing jump mechanics are solid.
Is some leg fatigue after this drill normal? Yes, the thighs and calves feel worked after a full set of maximal jumps. A pain that sharpens in a knee or ankle on landing is worth a doctor’s attention.
Does the target need to be at a specific height? No, any height that can be reached at the top of a full jump works, since the drill teaches jump mechanics, not a fixed competition height.
How often should the jump and touch be practiced? A couple of focused sessions a week is enough.
Related to Block Jump — Vertical Reach as the harder version with a short approach before the jump.