Drill: Reverse Skater

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Coaching Objective

Skill Level: Intermediate, Skill Development: Strength & Conditioning. Complete this exercise after warming up.  This is an excellent exercise for body conditioning and strengthening our quads, glutes, hamstrings and calves.  The exercise conditions our legs primarily to improve the ability of the legs to control and absorb lateral forces.  Leg strengthening exercises will help you improve your vertical leap. This exercise will also help you get your heart rate up so it is a good cardio exercise too.  

Exercise with Caution

With all our practice drills and strengthening exercises, if you are injured or in pain then don’t attempt our exercises and practice drills. If you feel pain while completing a practice drill or exercise, then stop immediately. If you are injured or you are in pain then seek medical advice on what is best for you in your journey to recovery. Nobody knows your body better than you, if your pain does not feel right then look after yourself and rest.

Drill Instruction

  1. Lean slightly forward with your back straight
  2. Leap to your right and bring left foot behind you
  3. Then leap to your left and bring your right foot behind you
  4. Complete between 20 to 30 each side and complete up to 3 or 4 repetitions

Coaching Messages

  1. Keep your back flat and your core tight.
  2. Don’t lean forward too much.
  3. This is a great cardio drill to help you build fitness.
  4. Be Strong and Be Awesome!

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