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Linear or lateral skips with a change of direction.
We are going to use a 5-yard distance. Start with a straight ahead and backward. Skip straight ahead pulling the knee up, heel up, toe up, good solid core at five yards, push and come backwards. Step on the line; break forward, backward, push away from the direction you want to go. The skipping rhythm forces athlete to step down to the ground.
Now let us go lateral, start by skipping in place, so you get the skipping rhythm. Simply, push away from the direction you want to go. Widen out your base of support. The knees come up in front of the body, toes up toward the shin, so we are in a power position to step down and push away. Your course should stay solid. Suck in the belly button; tuck-in the back.
Now let us do the same drill. Skipping with the change of direction except for I am going to tell him when to change direction. He has to respond to me. Ready, go! Back, forward, back, forward, back, good.
Now let us go laterally. Start by skipping, get the rhythm. Start go inside, change, change, change, change, stop. The emphasis is step down to the ground. Push away from the direction you want to go. That is the key to your change of direction.
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