Want to have quick feet, blazing speed and the ability to juke people out of their shoes?
Good, let’s get to work. Before we do I want to talk a little bit on foot speed and agility.
Think about it. How do athletes get so fast? Is it just God Given?
Well partly yes, but fast feet and power do no just happen over night. It takes a lot of repetition and hard work.
At Xceleration we make our athletes efficient and powerful when moving from one plane of motion to the next. By doing that we are allowing them to focus more on their sport as their body moves fast and powerful and in a safe position.
Let me break it down, I can make a football or volleyball player move fast as hell and put them in the best position to catch a ball or hit a spike with power.
Alright on to the fun stuff…
Drill # 1 Transitional Ladder
- Get a speed ladder.
- Start by moving your feet fast back and forth while staying in place.
- When you hear the cue “go” from your coach, jump and turn your body 90 degrees and land on 1 foot.
- Immediately upon landing drive that foot into the ground and jump back to starting position.
- Repeat down the ladder.
- Rapid change of direction, lower body power, injury prevention.
- By landing on 1 foot (which you do all the time in sports) you are able to find and fix flaws with your landing.
Drill # 2 Backwards Quick Feet to Reaction Cut
How to :
- Start by moving your feet back and forth in an athletic position.
- You want to move backwards just a little bit while moving your feet.
- When you hear the cue “go” plant your outside foot and perform a cut to the direction your coach points.
- Land safe and immediately go back to moving your feet back and forth in that athletic position.
- Foot quickness, hip mobility, back pedal efficiency, helps a ton with making cuts
- This drill is great for DB’s or any sport that requires backpedaling. When you switch and make that cut you will start to feel where your feet should be and the best way to make a strong cut to burn your opponents.
Drill # 3 Shuffle/Slam/Sprint
- Get a med ball something like 12-14 lbs.
- Shuffle 5 yards fast
- At 5 yards, take the ball and slam it hard to your outside foot
- Shuffle 5 yards the opposite way and slam it again
- On the third slam, push the ball away and go right into an all out sprint in the opposite direction.
- Shuffling skills, full body power, foot speed, sprint form,first step quickness
- By shuffling with the added weight you are making your feet work harder and the slam adds explosive power.
- The best part is when you slam and turn and sprint you are learning how to apply more force into the ground which is everything when it comes to first step quickness.
Drill # 4 Lateral Scissor to Knee Drive
- Get a speed ladder
- Start by performing the lateral scissor drill
- On the cue “go” perform a lunge jump and drive your knee as fast as you can.
- Come back to the lateral scissor drill.
- Lateral movement, knee drive, foot speed
- This is a great drill for moving lateral and is pretty tough to do. By jumping quick and driving that knee you are really forcing your legs to move quick and efficient.
Drill # 5 Quick foot to hurdle hop
- Get a speed ladder and 4 hurdles (two 6 inch and two 12 inch)
- Perform the icky shuffle inside the ladder moving forward.
- When you get to a hurdle, jump over it with your knees staying over your toes.
- Land safe and go back to foot jabs.
- foot speed, lower body power, jumping ability, change of direction.
- This drill forces you to move fast from one plane of motion to performing a jump to going back to the forward plane of motion.
- Great way to teach kids how to react and jump in a safe and effective position.
Drill # 6 Boudro Circus
- Get a speed ladder, hurdles, 4 saucer cones and 12 lb. med ball
- Watch the video… haha
- Foot speed, jumping ability, lower body explosiveness, full body power
- I’m not going to lie I was having some fun when I designed this. It incorporates multiple facets of speed & agility.
- Best of all it takes some energy to get through this entire drill without messing up. This is a great way to develop your conditioning.
So there ya have it.
Remember, speed & agility is all about developing efficiency and power when moving from one plane of motion to the next.
Practice these until they become second nature and you will without a doubt see big improvements in your game.