基础旋转：Base Rotations

Starting Position

Stand in an athletic base position, with your knees slightly bent and hips back.

Procedure

Keeping your chest facing straight ahead, jump slightly off the floor and rotate your hips to the right as you move your arms left.

Land and immediately jump back to your left.

Repeat the movement as quickly as possible for the prescribed amount of time.

Coaching Keys

Use your arms to counterbalance your hips. For example if your hips are to the right, your arms should be to the left.

Focus on swiveling your hips, not your shoulders and torso.

You Should Feel It

Working your hips, knees and ankles and challenging your coordination.​​​