Balance and stability of the lower body

Agility Drill focused on boosting the balance and stability of your lower body, crucial for athletes aiming to improve their change of direction skills.Instructions:

  1. This drill helps develop change of direction skills.
  2. Stand on one foot (1).
  3. Hop forward (2).
  4. Stick and hold the landing on the same foot that you jumped with (3).
  5. Turn around and hop back to the location you started from using the opposite foot.
  6. One jump with each foot equals one repetition.
  7. On each jump hold the landing for three seconds.

Coaching Tips:

  1. Try to maintain great body control and balance
  2. Stability of the joints is key to changing direction


Complete 3 sets of 5 reps

Tips for Younger Athletes:

  • Encourage them to focus on the positioning of their arms during the drill. Proper arm swing can help with balance and stability, especially when they are in the air. Teach them to swing their arms forward as they jump and to use them for balance when landing.
  • Emphasize the importance of looking straight ahead and keeping the head level during jumps and landings. This will help them maintain balance and prevent them from leaning too far forward or backward.
  • Guide them to start with smaller hops to ensure they can maintain control and balance. As they get more comfortable, they can gradually increase the distance of their hops. This progression helps build confidence along with agility.

Tips for Older and More Experienced Players:

  • Stress the need for precise foot placement upon landing. Encourage athletes to land softly on the balls of their feet with a slight bend in the knee to absorb the impact. This technique reduces the risk of injury and increases the efficiency of directional changes.
  • Incorporate a visual focus element by setting up small markers or cones where the athletes should aim to land. This not only improves their accuracy but also enhances their spatial awareness, critical for navigating tight spaces in competitive environments.
  • Suggest the practice of dynamic balance exercises outside of this drill to improve overall stability. Exercises such as single-leg squats or plyometric lunges can strengthen the muscles used during the agility drill, thereby improving performance and reducing the risk of injury.