Linear Run & Stick

Emphasis:
Balance and body control for change of direction

Instructions:

1. Part 1 – Run 10 yards and stick the landing on one foot (1-2). Hold for three seconds.
2. Turn around and run back to the starting position, sticking the landing with the opposite foot.
3. Part 2 – Run 10 yards, plant, and immediately go into a backpedal for 10 yards. Then plant and stick.
4. Part 3 – Jog backward and stick the landing on one foot. Hold for three seconds, then transition into a forward sprint.
5. Use a 10-yard distance.
6. Down and back is one repetition.
7. Run the drill using one of the parts above or alternate between them.

Coaching Tips:

• When going into a backpedal, plant firmly and push off in the direction you want to go.
• Maintain balance by engaging your core and using both legs equally.

For Younger Athletes:

• Encourage athletes to keep their arms steady and close to their body to maintain balance during the stick phase.
• Focus on landing softly on the balls of the feet and bending the knee slightly to avoid stiffness in the landing.
• Use verbal cues like “stick and hold” to help them understand the importance of control over speed.

For Older Athletes:

• Emphasize explosive power in the plant-and-go phase, teaching them to drive forcefully off their planted foot to transition quickly.
• Highlight the importance of keeping a low center of gravity during the backpedal to improve speed and stability when changing direction.
• Encourage athletes to maintain proper sprint mechanics, including a forward lean and arm drive, when transitioning from a backward jog to a forward sprint.

Sets/Reps:
Complete 3 sets of 3-5 reps.