Introduction Warm Up Drill

The warm-up drill focuses on the long step pass, a favorite technique. The drill is performed slowly to allow for proper body movement and warming up. The partner assumes a position with their knee towards their chest and feet flexed.

1. Jump over the partner's leg and position yourself in the slide position.
2. Control the hips by sliding your hands all the way through and closing your elbow to prevent the knee from coming through.
3. Use a cup grip and hug the head. Your forehead should be towards the chest.
4. Perform a long step all the way. Repeat this on the other side.

Key points to remember during the drill:

1. Keep your posture low and tight at all times, especially when in the knee slide position.
2. When hugging the head, ensure your shoulder goes out. The grip should be as close as possible to the arm piece.
3. During the long step, keep your forehead in the chest. The leg should move like a compass, not upwards.

Perform the drill for three sets of one minute each, alternating sides.