The drill can be set up a number of ways. Players aligned across from each other with one group as offense and the other as defense. Defensive players are in an upright position with their hands behind their backs and chests leaning forward. Offense can either be on their knees or in the position listed below.
Players align in a pre-set position.
On the coach's command, the players quickly punch the sled, emphasizing quickness, not power. They must punch, roll their hips and lift the sled off the ground. Finally, players combine both stages the punch and lockout from the three-point stance. Emphasize hand quickness and technique. Emphasize roll of hips and elbow position.