Lacrosse Hip Twist

  • While standing, lift one knee bent, while keeping the other knee planted on the ground. Twist or rotate your hip towards one side, so the upper body is moving.

Yoga Toes

  • Take turns flexing your big toe and extending your toes, then vice-versa.

Launch and Fall

  • Use your gastrocnemius to plantarflex your ankle, launching your body towards a wall, catching yourself before you impact.

Foot Sweeps

  • Transitional movement – begin with one foot 2-3 inches above the ground
  • Twist foot inwards and sweep foot side to side as far as possible without moving the entirety of the leg