This drill will help players develop balance and body control for change of direction.
Players will complete 3 sets of 3-5 reps.
Part 1 – run 10 yards and stick and hold the landing on one foot (1-2). Hold for three seconds. Then turn around and run back to starting position, sticking the landing with the opposite foot.
Part 2 – now run 10 yards, plant and go immediately into a back pedal for 10 yards, then plant and stick.
Part 3 – jog backward and stick the landing on one foot. Hold for three seconds, then go into forward sprint. Use a 10 yard distance.
Down and back is one repetition.
You can run the drill using one of the parts above or by alternating between them.
- When going into back pedal, plant and really push away from the direction you want to go.
- Maintain balance by using each leg equally.