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Agility: Fast Hip Rotations

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DESCRIPTION

  • Good exercise for hip rotation and foot speed.

    • COACHING POINTS

  • Arms dictate speed.
  • Stay relaxed.
  • Stay up on toes / ball of your feet.
  • Perfect the technique then speed it up.

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    OFTEN USED WITH...
    Combination Ladders and Cones 3 | Ladders

    Combination Ladders and Cones 3:

    Player line up behind the first ladder and then take it in turns to run up the ladder, making sure they place both feet between each rung.

    After this they then shuffle forward and back along the cones.

    When they reach the final cone they should use a burst of acceleration to run forward and complete the final ladder, the same as before, before jogging to the back of the line ready to go again!

    Ladders
    Combination Ladders & Cones 2 | Ladders

    Combination Ladders & Cones 2:

    Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder.

    Ladders
    2 feet in each rung (close up) | Ladders

    2 feet in each rung (close up):

    This speed exercise will get your players moving their feet quickly as they attempt to move up the ladder as quickly as possible whilst planting both feet inside each rung on the ladder.

    Ladders
    High Knees | Ladders

    High Knees:

  • Body in line with slight lean.
  • Keep head up.
  • Stay on toes.
  • Drive elbows back to help bring knees through faster.

    • Ladders
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