Rotational Bound to Stick
Quick Information
Category
Deceleration & Braking
Difficulty
Advanced
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Obliques
Secondary muscle groups
Gluteus Medius, Quadriceps, Adductors
Movement pattern
Transverse Plane Bound and Stabilise
Training goal
Deceleration
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Build braking capacity in the transverse plane, where cutting and changing direction actually happen.
How it fits the system. An advanced-level transverse plane bound and stabilise entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Split-Stance Drop and Stick and 45-Degree Cut Drill.
Primary muscles
Gluteus Maximus, Obliques
Secondary muscles
Gluteus Medius, Quadriceps, Adductors
Movement pattern
Transverse Plane Bound and Stabilise
Equipment
Bodyweight
Difficulty
Advanced
How to Perform
- Start in an athletic stance.
- Jump and rotate 90 degrees, landing on the outside leg.
- Absorb through the hip with the knee tracking correctly.
- Hold two seconds, then step back to the start.
Coaching Cues
- "Rotate from the hips, not the knee."
- "Land loaded, then freeze."
- "Eyes on a fixed point."
Common Mistakes
- Twisting through the knee rather than the hip.
- Landing with the trunk rotated away from the hip.
Progressions & Regressions
Progressions
Progress to 180-degree rotations, then to reactive cuts.
Regressions
Reduce rotation to 45 degrees, or land on two feet.
When to Use It
When to use
Late-stage return to sport and change-of-direction preparation.
When not to use
Recent knee ligament injury without clearance, or pain on rotation.
Programming
3–4 reps per direction, 3 sets, full recovery.
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