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The linear acceleration progression: a. First step drill - Line the athletes up on the baseline. On your command, auditory or visual, the athletes should go from an athletic stance into a15 foot acceleration. The athlete should use the plyo step to create a quick force angle behind the body. The shoulders should lean forward and the athlete should push aggressively against the ground. Repeat 4-6 times. b. First step angled drill - The drill is performed the same as the above drill with the exception of all takes offs should be at a different angles to the right and left. Angles can be anywhere from 15 degrees to 90 degrees. The athletes should use the same principles of acceleration as in the first drill. Repeat 4-6 times in each direction. c. Turn and run first step drill - In this drill the athletes will quickly turn the hips and feet, using what I call the hip turn technique, to explosively accelerate behind the facing direction. The coach will give a command and the athlete will quickly turn to the right or left and accelerate for 15 feet. There should be no hesitation at all one the command or direction is heard or seen. Combination lateral, linear, and angular drill - In this drill the coach will start the athletes at center court. On his command, once again it will be auditory or visual, the athletes must explode either laterally, linearly, or angularly in all directions. All movements should be under control and easily be redirected to a new direction with our hesitation. This drill should be repeated 3-5 times for no longer than 8 to 12 seconds. Have fun and remember that speed and quickness kills. Your opponents will be scared to death to face you. Go get em! | ||