1 2 Stick Drill

1 2 Stick Drill

The 1 2 Stick Drill is an effective exercise that targets multiple muscle groups and boosts both cardiovascular endurance and athletic performance. This drill is commonly used by athletes in sports like basketball, soccer, and tennis to improve coordination, agility, and speed. It involves moving quickly between two points while maintaining balance and control. During the 1 2 Stick Drill, the individual starts by standing with their feet shoulder-width apart in an athletic stance. They then explode off one foot, quickly lifting the opposite knee towards the chest while simultaneously driving the corresponding arm forward, as if running. This motion is repeated on the other side, creating a rhythmic back and forth movement. One of the key benefits of this exercise is that it engages the core muscles for stability and balance. It also activates the quadriceps, hamstrings, glutes, and calves, contributing to lower body strength and power development. Additionally, the rapid arm movements help to strengthen the shoulders, upper back, and arms, enhancing overall coordination and proprioception. To make the most out of the 1 2 Stick Drill, it is important to maintain proper form throughout the exercise. Focus on landing softly on each foot, using the arms to generate momentum, and keeping the core engaged. This will not only maximize the effectiveness of the exercise but also reduce the risk of injury. Incorporating the 1 2 Stick Drill into your regular workout routine can bring various benefits, such as improved agility, enhanced athletic performance, and increased calorie burn. It is a versatile exercise that can be performed as part of a dynamic warm-up, during a cardio session, or as a stand-alone drill for conditioning and coordination training. Get ready to challenge yourself and take your fitness to the next level with the 1 2 Stick Drill!


  • Place a stick or dowel across your shoulders, resting it on your traps.
  • Take a step forward with your right foot and simultaneously lunge down, keeping your torso straight and chest up.
  • Push through your right heel and return to the starting position.
  • Take a step forward with your left foot and lunge down.
  • Repeat the lunge movement, alternating legs with each step.
  • Continue for the desired number of repetitions or time.

Tips & Tricks

  • Warm up properly before starting the drill to prevent injuries and improve performance.
  • Focus on maintaining proper form and technique throughout the drill.
  • Gradually increase the speed and intensity of the drill as you become more comfortable with it.
  • Engage your core muscles throughout the exercise to improve stability and body control.
  • Remember to breathe consistently and avoid holding your breath during the drill.
  • Stay mentally focused and visualize each movement to enhance coordination and efficiency.
  • Incorporate variations and challenges to keep the drill challenging and prevent boredom.
  • Recover adequately between sessions to allow your muscles to rest and rebuild.
  • Stay consistent with your training and gradually progress to more advanced variations of the drill.
  • Fuel your body with a balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support your training and overall health.


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