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Movement Preparation: Twisties

• Athletes start with left foot inside the first square, right foot outside

• Pivot and twist at the hips so the right foot lands in the second square

• Pivot and twist at the hips so the left foot lands to the outside-left of the second square

• Pivot and twist at the hips so the left foot lands in the third square

• Pivot and twist at the hips so the right foot lands to the outside-right of the third square

• Repeat for the length of the ladder

PROGRESSION: Initially, athletes tend to twist their entire bodies as they do this drill. As they begin to master the pattern, ask them to keep their trunks facing forward so their twists happen “from the hips”.