TECHNIQUE
Approach Jump Technique: The Three Cues That Matter
Penultimate step, block step and takeoff — the three phases that turn horizontal speed into vertical height.
The approach jump is the most common takeoff in basketball and volleyball, and its technique breaks into three phases. Fix the phases in order and the height follows.
The penultimate step
Slightly lower your center of mass to prepare for braking and drive, rolling heel → full foot → forefoot. Lowering about 5–10 cm is right — too much loses horizontal speed.
The block step
The final step lands toe-first and transitions quickly to the full foot like a brake, converting horizontal momentum into vertical. The foot lands 20–30 cm in front of the center of mass.
The takeoff
Both arms whip up, the free knee drives up fast to add vertical momentum, and the takeoff angle is ~60–75° — not straight up. The whole sequence should feel like braking into a spring.
The two common errors
A block step too far forward over-brakes and kills horizontal speed; one too close leaves horizontal speed unconverted and you jump forward instead of up. Film yourself from the side to check the foot placement.
Key takeaways
- Lower the center 5–10 cm on the penultimate step.
- The block step is a brake: toe-first, then full foot, 20–30 cm ahead.
- Take off at 60–75°, arms and free knee driving up.
References
- Dapena & Chung (1988) J Biomech
- Stefanyshyn & Nigg (1998) J Biomech
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