Strength – knee drives in out
Player alternates powerful knee drives while performing quick in-and-out footwork patterns. This drill develops hip strength, coordination, lower-body endurance, and athletic movement control.
Equipment
Open space
Coaching points
- Drive the knee upward with intent
- Keep feet active and quick
- Maintain upright posture
- Coordinate arm and leg movement
Common mistakes
- Poor knee height
- Slow footwork rhythm
- Leaning backward
- Losing coordination between movements
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
10 × 1 sets
Touches
0
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