1 2 Stick Drill
Improve your agility, speed, and coordination with the 1 2 Stick Drill. This plyometric exercise uses quick footwork over a stick to enhance athletic
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of 1 2 Stick Drill
Description
This drill involves high knee drives and quick footwork on a stick. It improves your coordination, speed, balance, and agility.
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How to do 1 2 Stick Drill
- 01Setup
Place a stick or a marked line on the ground. Stand directly in front of the stick with your feet hip-width apart and knees slightly bent.
- 02Setup
Lean slightly forward from your ankles, maintaining a tall posture and keeping your gaze fixed ahead.
- 03
Initiate the drill by quickly stepping over the stick with your lead foot, landing softly on the ball of your foot.
- 04
Immediately bring your trail foot over the stick to land next to your lead foot, ensuring both feet are now on the opposite side of the stick.
- 05
Without pausing, reverse the movement by stepping back over the stick with your original lead foot, followed by your original trail foot, returning to the starting side.
- 06
Continuously repeat this "one-two" rhythm, alternating which foot leads each time you cross the stick, focusing on quick, light foot touches.
Tips
- Focus on landing softly on the balls of your feet with minimal ground contact time, like you're barely touching the surface.
- Actively pump your arms in opposition to your legs, as if sprinting, to help maintain balance and generate momentum.
- Keep your eyes fixed straight ahead, not down at the stick, to improve reaction time and overall balance.
- Establish a consistent, quick rhythm throughout the drill, aiming for a rapid "one-two, one-two" sound with your foot strikes.
Common mistakes
- Landing heavily on your heels reduces speed and places unnecessary stress on your joints; focus on light, quick touches on the balls of your feet.
- Constantly looking at the stick disrupts balance and slows reaction time; keep your gaze forward and use peripheral vision to guide your feet.
- Keeping arms static or by your sides hinders natural balance and momentum; actively pump your arms to support leg movement and maintain rhythm.
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Is 1 2 Stick Drill good for beginners?
1 2 Stick Drill is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for 1 2 Stick Drill?
You need Stick to perform 1 2 Stick Drill. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for 1 2 Stick Drill?
Focus on landing softly on the balls of your feet with minimal ground contact time, like you're barely touching the surface. Actively pump your arms in opposition to your legs, as if sprinting, to help maintain balance and generate momentum. Keep your eyes fixed straight ahead, not down at the stick, to improve reaction time and overall balance. Establish a consistent, quick rhythm throughout the drill, aiming for a rapid "one-two, one-two" sound with your foot strikes.
What are common mistakes when doing 1 2 Stick Drill?
Landing heavily on your heels reduces speed and places unnecessary stress on your joints; focus on light, quick touches on the balls of your feet. Constantly looking at the stick disrupts balance and slows reaction time; keep your gaze forward and use peripheral vision to guide your feet. Keeping arms static or by your sides hinders natural balance and momentum; actively pump your arms to support leg movement and maintain rhythm.
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Free · iPhone only · Available on the App Store