Introduction
A drill that trains smooth movement transitions between compact and extended postures while keeping marker alignment and body control consistent.
Key Points
- Improves control during height and body length transitions.
- Strengthens coordinated posture changes.
- Reinforces stability in compact and extended positions.
- Reduces upper body wobble during shift phases.
- Develops smooth multi stage mechanical transitions.
Details
Players begin in a compact, low profile stance and transition smoothly into an extended upright position, maintaining marker stability throughout. The movement is performed slowly at first to ensure control.
The hips initiate the extension, followed by the knees, with the torso remaining aligned. The marker should travel along a predictable mechanical path, without dipping or swaying.
Once extended, players return to compact form using the same controlled sequence.
This drill enhances mechanical discipline during vertical transition, which becomes important as players learn to shift height dynamically without disrupting alignment or balance.