3 Drills To Work: Hip Flip & Bend

3 Whistle Crazy 8

This drill is great for working your lean, trusting your lean is crucial for rushing the passer. This drill will also force you to pivot and change directions at the drop of a dime, we want to ensure that we are ready for this stress and load on our joints before we participate.

4 Sets with 4 calls. The first set ensures the ATHs are making these pivots with their hips facing in towards the centre of the hoop. The only time when the transition is not inward facing is when the ATHs are performing a reverse pivot.

Cues by set will/can sound like:

1. Go, Change, Change, Change, Reverse n Out

2. Set–Hut, Go, Go, Go, Get Out

3. Move, Reverse, Reverse, Reverse, Get Out

4. Go, Change, Reverse, Change, Change, Out

Triangle Run

This drill can be run with or without a tennis ball. Without a tennis ball this is a straight forward drill. Rushers will line up at the bottom of the triangle in their pass rush stance aiming towards the Left or the Right cone. Rushers will then take off, hit the corner with speed and great lean/bend creating a figure 8 with their path, the ATH will now aim towards the inside half of the adjacent cone, dip and rip up and around the cone finishing 3-5 yards away.

With a tennis ball, there is an added mental element. The set up is the same, expect there is a tennis ball in the cone of the direction you will be going. When the tennis ball is picked up from the first location as you wrap the corner tight and aim towards the next cones inside half, you are looking to switch the tennis ball over to you new inside hand so you can place the tennis ball down and rip up to the sky finishing up and through the location of the cone by 2-3 yards.

Tight Hip Flips

Just as the name suggests, we want to keep our footwork tight while going around each cone. Maintaining inside hand leverage, we want to chop on every corner turn. Cross chops could but a focal point for you ATHs. Club Rip/Swim are also viable options as well.

There are multiple ways this can be worked. By adding more pairs of cones you can extend the drill and mix in different rush combinations and variations.

1st Pair – Cross chop

2nd Pair – Double Swipe

3rd Pair – Club Rip

4th Pair – Club Armover