Two lines at the centre circle, the first two players face coach in a defensive stance, the others are behind him. On "Go" the two players make a hip turn to open the hips then shuffle (slide) to the three-point line (about 2 seconds). With a hip turn, players jump to open up and land with a jump stop, instead of using a drop step.
- hip turn, crossover and run
- hip turn and run.
Do each move twice on each side.
A crossover is much more aggressive than shuffling, and speed is higher. Compared with conditioning, the goal for speed training is short bursts (7-10 seconds) and longer recovery.
One of the most difficult situations for defenders is to stay with a great change of direction move by a driver. Many coaches teach a drop step but movement specialist Lee Taft strongly advocates the use of a "hip turn." Taft argues that the drop step is slower because it requires the athlete to pivot. Because it creates friction the pivot is slower, as well, the foot is placed in a poor position to push off. He believes that to pivot the knee must be over the foot which is a poor angle to generate any force on the push off. To generate a powerful push the knee must be inside the foot. The hip turn is a quick switch of the feet and hips. This movement will position the push off foot so it can push powerfully opposite the direction the defender needs to go.