QUICKNESS DRILL 5
BALL DROPS
Ball Drops, you will need a partner and a ball to do this drill. Very simply the person doing the explosive running is trying to get to the ball before it bounces twice. You will need to adjust your distance according to your athlete's skill and ability. Don't make it too easy. Don't make it too difficult.
We want to not have a false step. We want everything to be positive, forward. Don't take that negative or backward step. Jump and explode into a full sprint.
Now let's start from a lateral position and do crossovers. Good balance position. When the ball drops, crossover explode into a sprint, catch the ball before it bounces twice. Make sure you work each direction to balance up your skill and ability.
Now, let's go backward. We are going to open up the hips. Take a drop step and go get the ball.
This drill works off a verbal command. The partner with the says 'ball' and drops it at the same time or athlete has to pivot and it open the hip as they go backward. Open up those hips as you drop and sprint after the ball. Make sure to work equally right and left sides.
We want to do sets of 3-5 each direction. Do forward ball drops, crossovers each direction and backward.
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