Singles Drill

Purpose:

To work on explosive movements and improve acceleration.

Setup:

No equipment needed. Find a wall and have the athletes spread out facing the wall.

Instructions:

1. The athletes will begin by putting their hands on the wall and leaning against it, getting their feet as far away from the wall as they can.
2. Next, they will lift up one foot, loading their weight onto the other leg.
3. Coach will yell out “Switch!”, triggering the athlete to explode off the back leg and bring the front leg down, swapping positions.
4. The coach will continue to yell “Switch!” every few seconds for 30-60 seconds.

Coaching Tips:

• When setting up, as the athlete moves their feet away from the wall we want them to keep the core engaged and the head up, creating a nice straight body line from head to heel.
• Before beginning, double check the position of the front leg – it should be in the air with the knee bent and the shin of the front leg parallel to the one behind.