• Lie on side with elbow tucked under and feet stacked on top of each other
• Lift body so only foot and elbow touch ground
• Elevate hips and keep core tight for specified time
• Intensify exercise by adding 25-pound weight to outside hip

Advanced: Raise top leg
Sets/Reps: 4-5 x 30 seconds each side. Gradually increase time.
Frequency: 2-3 times per week
The payoff: Improves strength and stability in the core, hips and groin.
The wisdom: “If your hips are weak, they will sag or keep moving when you try to stop or change direction during the L-Drill, forcing you to stutter step or preventing you from staying rigid and breaking down immediately. Hip strength and stability make athletes solid and efficient in their cuts and changes of direction.”