1-2 Stick Drill
Primary musclesCardio
EquipmentFull Gym، NO EQUIPMENT
LevelPlyometrics
Suggested3 × 8–12
Overview
The 1-2 Stick Drill is a well-known agility and plyometric exercise for athletes in many sports, including football and basketball. It trains quick, efficient foot movement while challenging your agility, coordination, and power.
How to do it
- 1
Set Up: Stand with your feet shoulder-width apart, knees slightly bent, and arms in front of you. Put two markers on the floor about one to two feet apart.
- 2
Jump: Leap laterally to one side and land on the ball of your foot with your knee slightly bent. Keep your opposite foot slightly off the ground.
- 3
Stick: Drive off the floor with the foot that just landed, then jump laterally to the other side and land on the ball of your foot again. On each landing, stick the position and hold it for a second before jumping to the other side.
- 4
Repeat: Keep jumping side to side, holding each landing for a second before moving to the other side. Do several repetitions or work for a set time.
