Knee Lift Drill

This drill can be performed before or after the Rip-T and is the second of the basic mechanical drills.

The Drill:

Have the player simply stand in the stretch position with their hands where they will be going, and lift their leg. Their toe should hang and they should try to lift their knee up to at least their waist, with the lower leg slight pointed outwards, as opposed to the ground. They should attempt to hold it for a few seconds at a time before returning to rest position.

Points of Emphasis:

1. Make sure their toe is hanging and not stiff. If they have a stiff toe and they do that 60-90 times a game, it will tire them out quicker.

2. Make sure their lower leg is pointed just slightly away from them.

3. Make sure their knee comes up to at least their waist. If they like it higher, so be it, but force them to at least be there and not underneath.

4. Make sure they are holding it for a minimum of 2 seconds. If they are blowing the drill away, have them dip a little on their back leg while maintaining balance to simulate pushoffs.