Stop on Signal
- Prescription
- 6 × 15 yd · 90 s restabout 8 min
- Players
- 2 minimum
- Equipment
- Tennis balls
Sprint 15 yards, and your partner will drop a tennis ball at a time of their choosing: you must come to a complete stop before it bounces twice. All other stopping drills are announced in advance. This one isn’t, and that’s exactly when injuries happen.
Key points
- The signal comes at a different moment on every run; otherwise the drill becomes guesswork.
- Braking is done in a series of short steps, keeping your hips low, even under pressure.
- Don't try this until you’ve mastered “Sprint to Stop”: sudden braking without proper preparation, using an imperfect technique, is dangerous.
- Ninety seconds between runs.
Common mistakes
- Running at a slow pace so you can stop, which defeats the purpose of the exercise.
- Locking up on one straight leg as a startle reflex: that’s the move this exercise has to unteach.
Demonstrations
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Related drills
LEVELS : Intermediate
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