Perform two times, making sure to repeat any directional drill to the opposite side.

Setup: Line up six to 10 hurdles back-to-back, high enough so that walking over them is a challenge but not a struggle.

• Walk over hurdles; lead leg, then trail leg

• Walk backwards over all hurdles

• Walk forward over two hurdles, then step backward over one. Repeat pattern

• Step over first hurdle; step under next. Repeat pattern

• Step forward over first hurdle; slowly pivot right 180 degrees and step over next. Repeat pattern

• Face left so hurdles are to your right; walk laterally over hurdles

• Turn left 90 degrees; step laterally over first hurdle; pivot 180 degrees and step over next. Repeat pattern

Adaptation: Perform drill holding medicine ball overhead or with hands locked together behind head

Coaching points: Make sure you can feel this in your legs // Keep your head and arms still throughout the drill // Avoid extraneous movements // Concentrate on having proper posture // All movements should be fluid // Make sure to adjust hurdles accordingly if working with teammates of different heights

Benefits: Increases a throwers rotational balance and agility // Develops hip fluidity // Promotes coordination and mimics movements required when throwing // Strengthens core and lower body