The Drip
- Prescription
- 3 × out-and-backs · 60 s restabout 8 min
- Players
- Solo
- Equipment
- Cones
Five flat cones placed diagonally, one meter apart. Zigzag from one to the next, keeping your body low and your torso leaning forward, without ever straightening up between changes of direction. The goal is not speed but maintaining a consistent hip height. Three round trips.
Key points
- Your body stays under you: if you stand up between two cones, you lose the next step.
- Never cross your feet.
- Look ahead, not at your feet.
- Work on your hesitation here, on the third round trip: break your rhythm by half a beat before a cone, as if to stop there, then start moving again. This is a tempo change, not an extra step, and it only makes sense within a movement like this one.
Common mistakes
- Gradually rising as fatigue sets in, which cancels all the work.
- Placing the cones too far apart turns the zigzag drill into a straight-line run.
- Turning the hesitation into a stop: if your weight settles, it’s no longer a hesitation, it’s a break.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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