What you spotted on the court traces back to mobility and reactive strength more than effort or attitude. The plan attacks the causes, not just the symptoms.
Folds at the waist and drops the chest instead of bending the knees into a tall athletic posture.
3rd–4th approach steps aren't the fastest; sluggish first step toward short or shanked balls.
Doesn't load the core or sequence the hips and shoulders, so the arm does the work alone.
If the knee can't travel over the toe, she physically can't sit into a deep knee-bend — so she hinges. "Bend your knees" won't stick until the ankles move. Knee-to-wall mobility is in every warm-up.
Adolescent girls carry high ACL-injury risk, and trained soft landings are the proven protector. The same skill — absorbing force — is what makes the approach explosive. We teach landing before adding height.
Three two-week blocks that progress from grooving patterns to pure explosiveness, then a taper so she shows up to tryouts fresh and sharp — not cooked.
No two hard days stack on the same tissue. Tap any day for the full session — exercises, sets & reps, and the coaching cue that matters most.
Run these the first week, then re-test at weeks 2, 4, and 6. Numbers going up is how you'll both know it's working — and it's great motivation for her.
| Test | What it measures | How |
|---|---|---|
| Approach (spike) jump reach | Explosive vertical from a full approach | Mark highest touch on a wall, full 3–4 step approach. Best of 3. |
| Standing broad jump | Horizontal power & takeoff | Two-foot jump from a line, measure heel. Best of 3. |
| Pro-agility (5-10-5) | Change of direction & deceleration | Time the standard shuttle. Best of 2 per side. |
| 10-meter sprint | First-step acceleration (short balls) | Time a 10 m sprint from a 2-point start. |
| Single-leg balance (eyes closed) | Stability / plant control | Seconds held per leg. Tracks ankle & hip control. |
| Wall passing in 30 s | Platform control under fatigue | Count clean forearm passes off a wall in 30 s. |
This runs alongside TAV practice. On hard practice, tournament, or back-to-back days, swap in Day 6 (Recovery) instead of stacking. At 13U the real risk is too much, not too little.
No heavy or maximal lifting. Light weights, perfect technique, full rest between explosive reps. A clean, fast rep beats a sloppy, tired one every time.
During growth spurts, ache below the kneecap (Osgood-Schlatter) or at the heel (Sever's) is common. If it shows up, cut jumping volume and add recovery. Sharp or limiting pain = rest and check with a pro.
The dynamic warm-up and the landing drills. They're the warm engine and the seatbelt. Also: 8–10 hrs sleep, hydrate, and eat enough to fuel the work — adaptation happens in recovery, not in the session.