Core Knowledge

Movements

Contents

Cross Over Drlll - Quick & Stabilize

January 12, 2009

Starting Position

  • Athletic base position

Procedure

  • Attack right knee up and across body, planting it on the ground
  • Snap hips open, bringing left foot back to base position
  • Immediately attack left knee up and across body, planting it on the ground
  • Snap hips open, bringing right foot back to base postion
  • Hold base position and repeat for prescribed number of repetitions
  • Switch sides and repeat

Coaching Keys

  • Keep shoulders facing forward
  • Keep hips back and down
  • Keep stomach tight
  • Maintain perfect cutting position during hold
  • Rotate hips across body during movement

You Should Feel It

  • Working the hips, legs, and trunk

Tags: Acceleration, Speed, Agility, Deceleration, Linear Movement, Mobility

See Also

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