Drop Skip

Emphasis:
This drill focuses on loosening the hips to prepare for more explosive movements. It improves coordination, balance, and control while helping athletes generate power through proper knee drive and posture. Skipping backward challenges the body’s ability to maintain form and stability, which enhances overall athleticism.

Instructions:

In this drill, you will be moving backward.
Bring the right knee up and out as you take a step backward, then skip.
Do the same with the left leg, then skip.
Continue skipping backward by alternating which leg you bring up and out.
Use a 10-yard distance.
Down and back is one repetition.

Coaching Tips:

Keep knee up, toes up, and step down explosively to the ground during this drill.
Keep your core solid, sucking in belly button, for greater control.

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

Tips for Younger Athletes:

Encourage younger athletes to focus on maintaining balance while skipping backward. Remind them to take controlled steps and avoid rushing the movement to prevent losing form.
Emphasize proper arm swing coordination with their leg movement. The opposite arm should move in sync with the opposite leg to create fluidity and rhythm.
Reinforce the importance of soft landings when stepping down to reduce impact and prevent injury. This will help them develop awareness of foot placement and body control.

Tips for Older Athletes:

Stress the importance of engaging the hip flexors fully to drive the knee up and out. This will maximize the mobility benefits of the drill and enhance explosive power.
Encourage athletes to maintain an upright posture and avoid leaning backward while moving. This will promote better alignment and efficiency during movement.
Push experienced athletes to increase the pace while maintaining form, emphasizing quick, explosive steps to develop agility and reactive strength in dynamic situations.