(Music Playing)
We go five rotations on this drill and we do six repetitions per rotation and Tom is going to take us through what we and we do and we do it exact same way every time.
An athlete, a high school athlete Tom’s age, if he is pretty good at, he would be somewhere in the 50 to 55 second rage. Anything below that would have to be considered pretty good and anything above that would be considered a little bit slower and you certainly want to work down toward that 50 second mark.
Okay, the first rotation Tom is going to do is he going to touch both feet on each dot, starting out with the one is nearest him. Both feet will contact the center dot and then go back up the outside.
Okay, Tom here we go.
We are going to six rotations, feet is start on the dots. Go!
(Demo)
He is been contact the dots,
(Demo)
Notice how he is so, with quick with the feet,
And he go six rotations.
Now, when we do this for real, we go all five rotations back to back to back to back.
Right now, we are going to stop him between so in take just a moment to take a look at him.
The second rotation we are going to do is going to be with the right foot only and we are going to form a figure 8 as Tom starts. He is going to start on the right back dot,
(Demo)
Notice how he contacting the figure 8 form,
(Demo)
And he is going again, six repetitions on this particular rotation okay?
The next one will be our left foot; we will do the exact same thing. We will start with the figure 8 movement and he is going to make six contacts here.
Ready? Go!
(Demo)
Does not take longer to where you down a little bit. It is very taxing on the legs.
You can imagine if we do all five rotations simultaneously.
This rotation will involve two feet touching each dot, almost like the bunny hop that we done on the running grid and we done on the barrier so the cones.
Okay, here we go,
Ready? Go!
(Demo)
Again in the figure 8 rotation both feet; want to make this quick contact as we possibly can. You can see how we have some degree carry over here that baseball skill, with regard the lateral movement and feet quickness and this can not help but assist you in getting better, and quicker whether is running the bases and the outfield, trying to catch up to a ground ball in the infield or even behind the plate, okay.
The last rotation will take; Tom is going to go down just like the first rotation except this time when he gets down into the in, he is going to turn and come back the other direction.
Okay Tom, let show them what we got.
Ready? Go!
Watch him turn,
(Demo)
He spins at the end, back and make us contacts,
(Demo)
Good!
Those are five rotations. Each was six repetitions and again, when we do this for good, we do it all five simultaneously and we should some be somewhere in the 50 to 55 second range for high school.
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