The pick up drill is a very effective way to give yourself a leg workout while practicing a good athletic stance. This drill requires only a partner and a ball, preferably something small and light. Start in a athletic stance with your butt low and toes pointing forward. As your partner rolls the ball from side to side move laterally without crossing your feet, keeping your toes forward, and your butt low. Simply pick the ball up and toss it back to your partner while maintaining the athletic position.

Each set should consist of you picking up and tossing the ball back to your partner 20 times. A good workout would be three sets leaving only enough time in between sets for your partner to complete a set. After tossing the ball back to your partner your next pick up should be at least 3 shuffles from your previous pick up.