Zig-Zag Drill

VIDEO DESCRIPTION:

Play, download and edit the free video Zig-Zag Drill.

PERFORM

1. To begin, place six cones every five yards in a zig-zag pattern.

2. In a two-point stance accelerate to the first cone, then stutter-step brake, plant and push off the outside leg, lateral shuffling to the next cone.

3. Decelerate, plant the outside foot and drive and strike your leg into the ground, sprinting to the next cone.

4. Continue switching between linear and lateral movements. Sprint through the last cone for one rep.

5. Perform 4-6 reps in each direction.

Note: This drill can also be performed with the X-PLOSIVE SPEED TRAINER generating more power and muscle recruitment for quicker acceleration, and faster decelerate training or combine both (NEXT LEVEL SYSTEM) to maximize gains.


COACHING TIPS

• It is key to employ proper techniques during this drill with correct form to achieve greater movement efficiency.
• As you approach each cone whether sprinting or shuffling and must decelerate, it is essential to lower your center of gravity.
When braking, drop the hips to 45-degrees, knees bent.
• Ground contact should begin with the heel, roll to the ball of the foot, pressed firmly into the ground.
• Using multiple steps as you brake helps spread out the force used and reduces the chance for injury.
• When shuffling use the back leg to push off while minimizing pulling with your front leg to generate more explosiveness laterally.
• When accelerating, extend the hips, knees, and ankles while leaning forward with a straight torso. Drive your knee to 90-degrees and strike it into the ground through the ball of your feet, behind the hips.
• Be sure to employ fast arms swings to help generate more force through the hips.

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