The Playmaker Project

Change of Direction Sports Training | How to Turn a Hip Turn into a Sprint

GOAL: The Goal of this athlete training article is to teach you how to properly do a hip turn into a sprint. This is a common movement in all team sports. Because it is common this a movement you want to practice. The more you do something the better you get at it. We are going to use New York Jets wide receiver Crowder’s 69 yard touchdown run off a screen pass as a model.

“The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” James Clear


Crowder did 3 things really well here that gave him the opportunity to turn a short screen pass into a touchdown.

1) He created the properly shin angle when making the turn. Your shin angles when accelerating and decelerating are kind like your gas and brake system. When decelerating you want to have your lead foot in front of your knee and your knee in front of your hip.

2) Crowder did a great job leading with his chest when making the turn. The torso is the heaviest part of the body, when sprinting, or making a turn it is important that we really emphasize leading with the chest.

3) Getting balanced. Notice that Crowder does a small jump after making the turn. Doing this small jump prepared him for contact, got him balanced and set him up to do an Explosive first step into the sprint. Remember Power = Force multiplied by velocity. Power development is a big deal in sports training because most sports involves the offensive player working to avoid the opposition coming at him


When doing athlete training, it is important that you maintain a consistent focus on realistic training that is highly relevant to the game-day situations that you will soon find yourself in. It is also mission-critical that you prepare at or above game speed. This is one of the 3 fundamental training principles at the Playmaker Project. You must attack each rep with ferocity. You want your sports training to be electric, supercharged, intense, and demanding. Additionally, you want to be training for specificity. Everything you do in your sports training must move you toward accomplishing your game goals.


Knowing what type of movements that you actually do in a Game requires a certain level of self-awareness. Self-awareness is like the arrow on the Google map – you start there, figuring out where you are. Then it’s about the commitment to do what needs to be done to get you where you want to be. “The best performers observe themselves closely,’ business journalist Geoff Colvin wrote in his great book Talent is Overrated: What Really Separates World-Class Performers from Everyone Else. In the book, Colvin looked at what distinguishes top performers in all areas and found, ‘They are in effect able to step outside themselves, monitor what is happening in their own mind, and ask how it’s going…Top performers do this much more systematically than others do; it’s an established part of their routine.”

Here is a framework of questions to ask

What are the typical movement patterns of your sport and position?

What are the typical distances?

What are the typical movement combinations?

What are the typical movement directions?

What are the Goals of the Movements?


Another benefit of repping out the movements that you will actually do in a game is that it will provide you the opportunity to play your game at the highest level without thinking. This is how NFL Hall of Fame Coach Bill Walsh described it, “Physical strength and speed are important advantages, but even more advantageous is having the training that permits you to respond most intelligently to whatever confronts you.” Walsh told the Harvard business review. “That means more precision, better execution, and quicker responses than your opponents. Under the extreme stress of game conditions, a player must condense his intellect and focus it on thinking more quickly and clearly than the opposition.”

Are you interested in an athlete training program focused on improving your strength and speed WHILE repping out the movements that you will be actually doing in a Game?

You definitely want to check out our Athlete Training Movement Series.

The #1 Goal of all athlete training and sports training within the Playmaker Project is to improve sports performance. While many speed and agility systems aim to improve performance to test speed and agility, the Athlete Training Movement Series and the Supercompensation system focus instead on ensuring that any improvements in speed and power are reflected on the court and/or field. Under the extreme stress of game conditions, a player must condense his intellect and focus it on thinking more quickly and clearly than the opposition!


Hip Turn and Sprint-Open Direction

GOAL: The Goal of this Training is to develop the athlete’s ability to turn and then sprint as quickly and as powerfully as possible.

* When sticking the farther you stick your foot out in front of your knee the harder you will decelerate

* When turning lead with the Hips.

* Lead with your chest, your body weight will shift in the direction of the movement to create an acceleration position, and the planted leg is driven powerfully into the ground.

* After completely turning the hips Powerfully push your left foot into the ground propelling yourself into abound. The reason we do this bound is to get balanced and prepare for contact

* Powerfully Strike your right foot into the ground. This foot strike is setting you up to do an Ultimate Explosive First Step that will give you the Momentum and Power to obliterate anything in your way. Or at least it will give you enough Power to Hammer through Defenders who are not Moving as Fast.

Let’s get Better Today,
Coach Jackson

Coach Jackson
Coach Jackson
Master’s Degrees in Education (Specializing in the Work of Abraham Maslow and Human Potential) and an MBA in International Leadership and Coaching. He is a N.A.S.E certified Speed and Explosion Specialist and Optimize Coach.
More Articles
Today you Get Faster

Run Faster Instantly. NFL Edition.

Get Faster, Get Bigger, Get to the Next Level:  Go Here: Ryan Flaherty’s reputation as one of the most tech-savvy trainers at the highest