SPEED DRILL 1
STEP OVER DRILL
Start with step-over drill. Start with a walk. Pull the toes up towards the shine and pull the foot down and back. We are lifting the toes just high enough to step-over the other ankle.
Now let’s go to a jog; just simply do the same motion jogging. Toe over ankle; just as simple step-over drill.
Next, go to skipping; now we have got the two-beat rhythm of a skip as we pull that foot down and back.
This teaches that good forceful action of the foot going down and back for speed. Jog back again.
Step over with the toe. Keep that toe pulled up toward the shin.
Next, go to a run, increase your rhythm, faster with the feet, pull that foot down and back.
Keep the hips tall, pull those toes up, step over quickly.
STEP OVER DRILL DETAILS
• Half court distance.
• Down & Back - 1 repetition.
• 5 repetitions per set.
• Complete 3 sets of entire series
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