Stand with left foot in speed ladder, right foot outside it
Quickly pop hips, rotate left and land facing opposite direction, with right foot in ladder and left foot out
Immediately pop hips and rotate right to return to start position
Repeat continuously for specified duration
Sets/Duration: 2-3x10 seconds
Gillett: Start the movement with the hipshop, rotate the feet, land and pop back. These work on baseball specific movements he’s doing on the mound. We’ll go up to 180- and even 360-degree hops.
Verlander: This touches on the hips, speed and quickness, all things I want to work on so that I can field my position a little better.