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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 skill and ability. Do not make it too easy; do not make it too difficult. We want to not have a fall step. We want everything to be positive, forward. Do not take that negative or backward step. Jump and explode into a full sprint.
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Now, let us 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.
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Now, let us go backward. We are going to open up the hips, take a drop step and go get the ball. This drill works of a verbal command. The partner with the ball says, “Ball” and drops it at the same time. Our athletes have to pivot and open the hip as they go backward. Open up those hips as you drop and sprint after the ball. Make sure to work equally the right and left sides.
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We want to do sets of three to five each direction. Do forward ball drops, crossovers each direction and backward.
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