Lateral rhythm before lateral cutting. Three counts sideways, hips low throughout.

• Three quick steps, then reset
• Feet never cross
• Hips stay low the whole set
• Both directions evenly

Frequency into a cut. The outside foot does the work.

• The OUTSIDE foot plants and pushes
• Hips already low before the plant
• Eyes and hips lead the new direction
• Push, do not pivot

Cutting both ways in one rep, which exposes the weaker side immediately.

• Outside foot plants and pushes, both directions
• Hips square to where you are facing, do not turn and run
• Equal push both ways
• Same rhythm each side

A jump, then a cut on landing. The landing IS the cut.

• Land already low and loaded
• Outside foot plants and pushes
• Do not land then re-adjust
• Equal both diagonals

Turning without losing speed. The hips turn first and the shoulders follow.

• Rotate the hips, let the shoulders come after
• Feet stay under the body through the turn
• Come out at speed, do not rebuild it
• No wide loop — turn tight

Multi-direction footwork under control. Hips stay low the entire sequence.

• Feet never cross
• Hips low from first step to last
• Chest up, eyes forward
• Standing up between changes is the fatigue tell

The full chain. Four different hip heights in one rep, at speed.

• Each transition happens under a low hip
• Do not reset between pieces
• Speed turn should cost no speed
• Film this one — it breaks down late

Three cones, three changes of direction. Closest thing here to a game situation.

• Chop the steps down before every cone
• Hips low around the turn, not after it
• Accelerate out of each one
• Time it and repeat

Four movement patterns in one rep. Where conditioning and technique meet.

• Every transition happens under a low hip
• Chest stays up in the backpedal
• No standing up between pieces
• Film it — it breaks down late