• Hold stick with shoulder-width grip and assume squat position with low center of gravity and good foot surface on ground

• Raise stick forward to shoulder level and allow partner to grasp stick between hands

• Without letting head or chest dip or feet come together, maintain balance and resist partner’s movement as he forcefully pushes and pulls stick in all directions

Advanced Modification: Perform last set with eyes closed
Sets/Duration/Recovery: 5x10 seconds; rest 60 seconds between sets
Benefits: Improved balance, quickness, body awareness, power and reaction
Coaching points: Keep your hips low and move your feet quickly to react to and resist your partner’s force. This is not about working your shoulders; it’s about working balance and reaction, and training your hips and quads. Maintain the same position throughout the drill.
Arnold: This drill can bring an amazing athlete like Julius back to reality. It puts him in an incredibly vulnerable position—the same as when he is playing.