Hip Turn (In-Place)

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Master the in-place hip turn, a foundational change of direction drill that teaches athletes to dissociate the hips from the upper body for faster, more balanced lateral movement. This no-equipment agility exercise builds the athletic stance, hip control, and lateral push mechanics essential for defense and reactive change of direction. Learn the setup, technique, common mistakes, and programming from THIRST Gym’s Brandon Smitley.

Forward Bounding

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Forward bounding is a simple, low-equipment sprint mechanics drill that reduces ground contact time and builds the reactive, springy strength fast athletes rely on. Learn how to perform forward bounding correctly, the muscles it targets, common mistakes to avoid, and how to program it for sprinters, combat athletes, and youth athletes. All you need is a straight line and some open space to start running faster and moving more efficiently.