Drill

Setup

Use V/L-cut cone pattern.

Instructions

1. 1Sprint to a cone and plant on the outside foot to cut sharply.
2. 2Bend the knee and drop the hips through the plant instead of running through it upright.
3. 3Explode out of the cut in the new direction within one step.

Key feel

A bent-knee plant that absorbs speed before redirecting.

Success cue

Direction changes without extra gather steps.

Recommended reps

6 x 3 cuts

Progression

Add catch after cut.

Common mistake

Staying upright through the cut, which rounds off the direction change.