Quick hip rotation, explosiveness and balance


  1. Start in good athletic position with knees bent and arms out in front of you.
  2. Complete a quarter turn to the right by jumping with both feet and then returning quickly to the starting spot.
  3. Now complete a quarter turn to the left, again jumping with both feet and quickly returning to the starting position.
  4. Keep alternating from one side to the other with your jumps.
  5. One jump to each side (so two jumps total) equals one repetition.

Coaching Tips: 

  1. Stay light on your feet and jump as quickly to one side and back as you can
  2. Remain balanced in an athletic position with knees bent and weight equally distributed – don’t start to stand up straight as the drill goes on
  3. If you have a partner you can make the drill more difficult by having them call out the direction (right or left) for you to jump

Tips for Younger Athletes:

  • Encourage younger athletes to focus on proper form by keeping their knees bent and their core engaged throughout the drill to maintain balance and stability.
  • Remind younger players to take their time with each jump, ensuring they land softly and are ready for the next movement without losing their form.
  • Teach younger athletes the importance of breathing steadily during the drill to help maintain their rhythm and prevent fatigue.

Tips for Older Athletes:

  • For older athletes, emphasize the importance of explosive power in their jumps, aiming to maximize both height and speed for improved agility.
  • Instruct experienced athletes to focus on a quick and smooth transition between jumps, ensuring they maintain their balance and control while increasing the pace.
  • Encourage older athletes to incorporate visual and auditory cues, such as a coach calling out directions, to simulate real competition scenarios and improve their reaction times.