Drill

Instructions

1. 1Set a cone as the defender and attack it at three-quarter speed.
2. 2Sell one direction with your shoulders, then split your hands as your outside foot plants.
3. 3Drop your hips on the plant and accelerate through the cone's shoulder.
4. 4Protect the stick to the far side and finish 5 yards past the cone.

What to focus on

Hips dropping low on the plant step so the second step is explosive.

Common mistake

Switching hands before the feet change direction.