Core Knowledge

Movements

Contents

6 Yard Star Drill: Cross Over

January 16, 2009

Starting Position

  • Athletic base position

Procedure

  • Crossover right and run to center, drop step backward to left at 45 degree angle, accelerate, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, crossover to left, accelerate, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, accelerate forward to left at 45 degree angle, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, accelerate forward, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, accelerate forward to right at 45 degree angle, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, crossover right, accelerate, decelerate and stop at cone
  • Return to start position
  • Crossover right and run to center, drop step backward to right at 45 degree angle, decelerate and stop and stop at cone
  • Return to start position
  • Crossover right and run to center, drop step straight backward, accelerate, decelerate and stop at cone

Coaching Keys

  • Maintain perfect posture
  • Accelerate with perfect posture and lean, driving feet down and back
  • Maintain balance while decelerating

You Should Feel It

  • Working the entire body

Tags: Reaction, Multidirectional Movement, Acceleration, Speed, Agility

See Also

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