• Stand with left foot in speed ladder, right foot outside it
• Quickly pop hips, rotate left and land facing opposite direction, with right foot in ladder and left foot out
• Immediately pop hips and rotate right to return to start position
• Repeat continuously for specified duration

Sets/Duration: 2-3x10 seconds

Gillett: Start the movement with the hips—hop, rotate the feet, land and pop back. These work on baseball specific movements he’s doing on the mound. We’ll go up to 180- and even 360-degree hops.

Verlander: This touches on the hips, speed and quickness, all things I want to work on so that I can field my position a little better.