CONDITIONING DRILL 3, EXERCISE 9: ALTERNATE ¼-TURN JUMP
Purpose: This exercise develops balance, explosive strength in the legs, and control of trunk rotation (Figure 9-20).
Starting Position: Straddle stance, slightly crouched, assuming a half-squat, with the back straight, arms at the sides with elbows bent at 90-degrees, and palms facing forward.
Cadence: MODERATE
Count:
- Jump upward and twist the hips, turning the legs 90-degrees to the left.
- Return to the starting position.
- Jump upward and twist the hips, turning the legs 90-degrees to the right.
- Return to the starting position.
Figure 9-20. Alternate ¼-turn jump
Check Points:
- At the starting position, tighten the abdominals to stabilize the trunk.
- On counts 1 and 3, do not allow the back to round; keep the head up and the eyes forward.
- The upper body does not turn; the movement involves only the hips and legs.
- On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.
Precaution: N/A
