Having fast feet is a requirement for many sports if you hope to compete at a high level. Any sport where you must change direction quickly or get from one point to the next in a hurry demands fast footwork. Sports such as boxing, basketball, soccer, hockey or football all would benefit from footwork training. Perform some specific drills as part of your practice to improve agility and overall foot speed to help you excel.
Step 1
Jog with quick feet by running at a normal pace for about 10 yards, then running with as many steps as possible over the next 10 yards. Jog slowly again and repeat the process for a set distance or time. Do the quick jogging with your feet out in front of your body rather than underneath or behind.
Step 2
Run on the spot as fast as you can but stay on your toes the whole time and raise your feet only a few inches off the ground. Run for about 30 seconds, rest and repeat.
Step 3
Sit on a bench or chair and place one foot flat on the floor. Raise the front part of your foot off the floor, leaving your heel on the floor, for 30 repetitions. Do three to four sets on each foot.
Step 4
Lay a rope ladder on the ground and perform various ladder agility drills to improve agility and footwork. Jump a hopscotch pattern, alternate your feet on the outside then inside, go from box to box or create your own pattern to improve your footwork for any sport.
Step 5
Jump rope during your training sessions, using various footwork patterns and varying the speed at which you spin the rope.
Things You'll Need
- Rope ladder
- Jump rope
