Basketball Coaching
»
Basketball Drills
»
Conditioning Drills
»
Cross step sit ups w. a power step

Cross step sit ups w. a power step

How To Perform This Basketball Drill

Lay down on a floor. Do a sit-up and move one leg over the other while you are going up. Make sure your back is flat, and you are not helping with your arms. The sole of your foot is on the ground. Once you cross — turn your whole body and get into the runner’s pose and then go forward!
If you have space — accelerate for the 5-10 yards.
Try to be as fluid with the movement as possible.
Go for 5 reps and switch sides.
Required inventory:
Required skill level:
Beginner
Total reps:
Total time:
min

Video Instructions for This Basketball Drill

Play

Rewards for this drill

Finish this drill and earn a reward! Get rewarded for brushing up on your skills in our mobile app today.
+
2
xp
Total drill experience
1
Clothes
4
Coins

Shooting

Finishing
+

Athleticism

Agility
+
1
Strenght
+
Stamina
+
Speed
+
1
Vertical
+

Ball Handling

Dribbling
+
Assists
+

Related Drills

Straight leg hip thrusts
XP
2
5
Zig zag speed drill
XP
3
12
20 yard accelerations
XP
3
15
Split stance jumps
XP
3
7
Coach Dan

Coach Dan Speaks:

Cross step sit ups with a power step is a basketball drill designed to develop agility and explosiveness while dribbling the basketball. To begin, lay down on the floor and complete a sit up while crossing one leg over the other as you rise up. Maintain contact with the ground through your sole and be sure to keep your back flat throughout the movement. Once you cross, turn your body into a runner’s pose and make a powerful stride forward maintaining fluidity in the movement. As you accelerate down the basketball court for five to ten yards, get as many reps in as possible while switching sides. This drill assists with basketball conditioning providing an effective way to build strength and coordination on-court.