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1. Rehearsed Patterning
-To learn proper mechanics of cutting. The purpose of this step is to make sure the athletes understand the mechanics of cutting. You don’t need to over coach them- just make sure they have proper foot placement and body alignment.
a. Slalom cutting -The athletes will make cuts at 45 degrees and at every 5 yards
b. They are to run ½ speed to the cone and plant the foot sharply with the toes straight ahead (not turned out) so they can dorsi-flex the ankles.
c. The hips should remain fairly level with minimal dipping. The key is to already be fairly low going into the cut so time isn’t wasted bending down at the cut.
d. Explode out of the cut to the next cone. Perform this exercise 4-6 times at about 6 cones.
2. Random Cutting -This is all done by the coach’s command. The athlete simply makes a cut when the coach says “cut.” Being more random will force the athlete to be on balance and under control at all time. The coach must be careful not to create a pattern though-the athlete will get use to it and anticipate the cut. Make it random.
a. Make sure the athlete has good control with the shoulders so they don’t carry past the cutting area.
b. The hips should be strong and not over bent or squatting during the cut. They should already be in a prepared position to make the cut.
c. The foot needs to be straight ahead and not turned out. If the athlete turns the foot out- dorsiflexion is lost in the ankle and a reduction in power will result.
d. Be sure to accelerate to the next cone by driving the cutting leg into the ground aggressively and leaning the shoulders in the new direction
3. Jump Stop and Cut -This form of cutting is to deceive the opponent or to gather one’s balance before changing direction.
a. The athlete needs to land in a 2 foot jump or split stance position. Immediate cut at a 45 degree angle to the next direction. This drill can be random or rehearsed.
b. The athlete needs to come into the jump stop under control and prepared to cut out of it quickly.
c. This is a great way to slow a defender down and think you are stopping then explode by them.
d. It is also used when you approach a defender quickly and need to get under control reacting to his or her move or get out of the way.
4. Fake and Cut -This is an excellent way to drive an opponent away from the direction you wish to go.
a. A great time to use this form of cut is when you know where you want to go and can set up your defender by faking in one direction and cutting to another direction.
b. When using this form of cut you must have complete control going into the cut and out of it.
c. This is a time when the hips may need to drop slightly more than a normal cut due to the addition of the fake.
d. Just like any other cut, be sure to accelerate out of the cut to escape the defender.
Special Bonus
Speed Cutting Versus Sharp Cutting
First of all, what is the difference between speed cutting and sharp cutting? The speed cut is done where minimal change in direction is needed. The athlete will actually run through the cut only using a small angled plant to deviate from the original path. The sharp cut on the other hand is done by the athletes making a cut more angled than 45 degrees. A definite change in speed will be needed to make this cut successful.
Speed Cut
1. The speed cut is done by planting at a small angle outside the hips to re-direct the path of travel. The athlete will have minimal speed change or lowering of the center of gravity.
2. The speed cut is used to blow by a defender and use pure speed during the move.
3. The speed cut can be made more effective by running at the opponent or slightly to one side of the opponent and then quickly changing directions and run past them.
4. It is important to note that the speed cut must done well or the opponent may stay with you easily and make a defensive play. The athlete must have speed and a good quick move.
Sharp Cut
1. This is when the athlete needs to gear down and change directions much more drastically.
2. The athlete will need to drive the opponent off or at least make it seem like they are going to maintain their speed and get the defender moving back quickly.
3. Upon the cut the athletes will need to lower the center of gravity to control the deceleration and make the cut cleanly. I call this slowing down gather steps.
4. Once the cut is made the athlete will either continue on a new path and regain speed or settle in on the cut and make a new move.
The key with any kind of cutting is that it is clean and precise. When cutting, the goal is to get somewhere new quickly and under control. Making a cut in a sloppy manner will only diminish the effects of the cut. |
