This sequence will show you a well executed split step followed by some Athletic Development exercises and games to help train the technique and execution of the split step. These exercises can be performed in groups and pairs as part of their warm-up before play or after during their Athletic Development (S and C) sessions.

Purpose:
Training the split step with Motor Control / Function with Speed Reaction. Also helps develop Power.

Exercise:
- Players start full stretch on their toes reaching for the sky.
- Coach says "DROP". Player's drop quickly (feet come off the ground) into a squat position with isometric hold.
- Coach says "GO", the player accelerates up and lands in squat position with isometric hold until coach says "RELEASE".
- Exercise to be performed forward twice facing forwards. - Twice with rotational forces 90 degree turns to both left and right
- Once with 180 degree.

Purpose:
Training the split step with Motor Control / Function with Speed Reaction.

Exercise:
- One player starts with a tennis ball in both hands palm down.
- Player two is on their toes with their hands above Player one's hands
- Player one drops one of the balls at random.
- Player two performs a drop squat to try and catch the ball before it bounces.
NOTE: Player's go down with their legs and hips and not leaning over with their back.