3 Quick Feet Drills for Athletes

No matter the sport, quick feet can be the difference between a good athlete and a great one. There are endless drills that can be done to improve a player's foot speed, and here are a few that will help you in any sport.

Here are 3 quick feet drills that I like to do with my athletes:

Drill #1:The grid- There are endless drills that can be done with the grid and here are just a few. Put some tape on the floor if you are in a gymnasium and make a "T" or a cross. If you are on a field you can use some field paint and paint a square. The there will be 4 quadrants numbered 1 through 4. You will pick numbers to call out and jump from one quadrant to the next. Make sure that your hips and shoulder stay square during the course of the exercise. Perform for 20 repetitions. Rest for 30 seconds between repetitions doing sets of 4.

Drill #2 Tire- You've all seen the old football movies where players are running through tires, athletes can use tires or rings. High-step through tires or outstretched string forces the athlete to get their knees up, be precise with their feet, stay on the balls of their feet and keep their balance. To keep the athlete on the balls of his feet, try having him backpedal back to the starting point instead of just jogging.

Drill #3 The square- Set up four cones in a 10 x 10-foot square. Have the player start by shuffling (side-stepping) from left to right along the outside of one side of the square. Once she gets to the end, have them backpedal, then shuffle back the other way, right to left, and then have her sprint to the front and repeat. Depending on age and ability, have the player do this anywhere from five to 12 times. Make sure the player takes short steps as she shuffles and that she doesn't cross their feet. Also make sure as the player gets tired, that she keeps her knees bent and her torso upright.

Remember, reading these drills will not make you quicker. But actually performing them regularly two or these times a week will provide you with great results and a noticeable increase in your foot quickness and explosion.

If you have trouble at first on some of the drills, don’t worry. Just slow yourself down until you master the movement. Always remember form before speed. It takes over 17,000 times to build a new habit so be persistent.

We Breed Champions!

Charlotte Speed and Strength Coach