Step, settle and hold

Setup & sequence

A clear individual square for each athlete. Begin without a jump.

1. Step into the marked space from a short distance.
2. Soften the hips and knees and settle both feet.
3. Hold for two seconds, then walk back outside the landing space.

Before you start

Warm-up complete; comfortable two-foot balance.

2–4 players per station. With four, the player without a ball observes one cue or rehearses footwork in clear space; rotate every five attempts. For 12 players: three groups of four, provided lanes remain separated.

Starting dose

2 sets of 5 step-and-holds; 45 seconds recovery.

Observe & correct

Cue: Quiet feet, stable trunk, comfortable knee alignment.

Error → correction: An extra step is needed: reduce travel and remove any jump.

Observable outcome: Five stable two-second holds with no recovery step.

Adapt to the group

Easier: Move from standing to a shallow ready stance.

Harder: Only when controlled and coach-approved, add a very small two-foot hop.

Alternative setup: Mark a square using existing court lines.