Purpose
Develops quick muscle response movements.
Setup
Set up two cones 10 yards apart .
Execution
Quick skip from one cone to the other, taking short, sharp steps and popping off the front of the foot quickly.
Start off in a linear skip (going straight forward).
Next, get your skipping rhythm and go to a lateral quick skip (facing sideways).
Next, go to a crossover movement – rotate your hips quickly to move the feet quickly (3).
Finish with a drop skip where you go backwards. Be sure to rotate the knees out.
Down and back is one repetition.Complete 3 sets of 3 reps for each of the four movements.
Coaching Tips
- Step down with purpose to create force.
- Relax at the hips and keep a stable core