A
FOOTWORK DRILLS To increase your speed and footwork, try these four drills in an agility ladder. Agility ladders range in price from $20 to $60 based on length. Or, create your own out of durable tape and a side- walk, parking lot, or gym floor. Run through each drill 4 to 6 times. It should take approximately 10 seconds to complete a single run through the ladder. Be sure to complete all 4 to 6 runs of a given drill before moving on to the next drill.
HOP SCOTCH DRILL • Start with your feet hip width apart at the bottom of the ladder.
• Jump up with both feet and land on the left foot only in the first square.
B
• Immediately push off of the left foot and land on both feet in the second square.
DIAGONAL WOOD CHOPS
• Now push off of both feet again and land on the right foot only in the third square.
IN-OUT DRILL • Start with your feet hip width apart at the bottom of the ladder.
right hip and knee until the thigh is parallel with the floor all the time taking care that your body remains in a straight line as it moves downward.
• Lightly touch your back knee to the floor and return to the starting position. Please take note that your front (flexed) knee should not go past the toes of the front foot.
• Quickly step into the first square with your left foot followed immediately by the right foot.
• With your left foot, step outside and to the left of the second square then immediately with the right foot step outside and to the right of the second square.
• Step back into the third square with the right foot followed immediately by the left foot.
C B A
TANGO DRILL • Start with both feet outside of the first square and together (A).
• Cross your left foot over your right foot and into the center of the first square (B).
• Your right foot should immediately follow to the right of the first square followed by your left foot (C).
• The right foot comes across the left foot and into the center of the second square as the pattern is repeated in the opposite direction (D).
D Continued on page 10 9
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