1 2 Stick Drill
Description
The 1 2 stick drill is a footwork and conditioning drill commonly used in athletic warm ups. Two quick steps are followed by a balanced stick landing, sharpening reaction and lower body control.
Muscle Group
Equipment Required
1 2 Stick Drill Instructions
- Stand tall with feet hip width apart in an athletic stance.
- Drop into a quarter squat with hands ready in front.
- Step quickly with one foot forward, then the other foot.
- On the second step, plant the foot and freeze in a stable stick.
- Hold the stick position with knees soft and chest up.
- Reset to the start and repeat the 1 2 step pattern in another direction.
- Stay light on the balls of the feet throughout.
- Continue the drill for the desired duration.
1 2 Stick Drill Form & Visual
1 2 Stick Drill Benefits
- Improves footwork and reaction speed.
- Builds single leg balance through the stick landing.
- Strengthens ankle and knee stabilizers.
- Trains controlled deceleration like an athlete.
- Excellent warm up before sport or lifting.
1 2 Stick Drill Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves
- Core
1 2 Stick Drill Variations & Alternatives
- Skater Hop
- Lateral Shuffle
- Plyo Step Drill
- Box Drill Footwork
