Dryland Exercises for Starts and Turns

These two exercises can help you get more power off your starts and walls. 

Staggered Hip Drive

This exercise is especially beneficial if you have any sort of knee pain or you're unable to jump. 

For this exercise, stand up straight in a staggered stance, with your knees slightly bent and your front foot about 12 inches ahead of the back foot. Allow the back heel to hover above the ground but anchor the toes; plant the front foot flat on the floor.

Hinge down from the hips until you feel a strong stretch in your front hamstring. Take a full pause at the bottom and then, push back up quickly with explosive power until your knees are straight. Think about driving your hips up as quickly as you can to unleash all the power in your lower body.

Complete three sets of four repetitions, with a 10-second rest between repetitions. 

Staggered Broad Jump

Try the second exercise only if you can jump. 

For this one, you’ll start in that same staggered stance. Hinge down and then drop your hands down toward the ground with your arms straight so your hand come to about calf or ankle height, as you would if you were getting into a swimming start position. Then, throw the arms forward and jump forward, landing in a squat position to absorb the impact with your muscles. 

Complete three sets of four repetitions, with a 10-second rest between repetitions.