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quick feet
Fast Feet drills
The following drills can be used to develop quickness of the feet.
Quick feet drill
From a jog, increase your stride rate such that you take as many steps as possible in a 10 metre interval. Jog for 10 metres and repeat. Emphasis on quick turnover with the legs moving in front of, not behind or under, the body.
Down and offs
From a high knee position, the emphasis is to decrease your foot/ground contact time by hitting the ground with the ball of the foot and getting off as quick as possible. In turn the effort on the ground should bounce your leg up into the high knee position. Ten down and offs make a set.
Stick Drill
Twenty sticks (18 to 24 inches in length) are placed 18 inches apart on the ground. Sprint through the sticks as fast as possible, touching one foot on the ground between each. Emphasis on a high knee lift and quick ground contact.
Rat-a-tats
Knees slightly bent - on your toes at all times - running on the spot bringing the toes no more that 2 or 3 centimetres off the ground - emphasis on speed of movement. Duration 30 seconds.
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