One of my favorite drills for freestyle is 2 Right/2 Left with the arm at your side.

The stationary arm that’s not moving stays at your side while the other arm goes around.  

Let’s say your left arm is at your side.  Your right arm goes around for two cycles and then you switch sides.   

The point of the 2 Left/2 Right freestyle drill with your arm at the side is to find the catch and the rotation without adding in the other arm.  By isolating one arm, I can really focus on hip rotation.

I’m slow speed, but just really thinking while I’m doing it.  

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2 Right 2 Left Freestyle Drill