Make Your Strength Work for You With Footwork Drills | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Make Your Strength Work for You With Footwork Drills

May 25, 2014

Must See Strength Training Videos

When we train our athletes at Ultimate Advantage Training, we prioritize strength and power. Our athletes crush it in the weight room, but that doesn't matter if they cannot transfer their strength to the field.

To transfer their weight room gains to the field or court, our athletes perform footwork drills that reinforce proper biomechanics and movement patterns, so they can put their new horsepower to use when sprinting, decelerating and changing directions.

RELATED: Rules Your Training Plan Must Follow

Many athletes and coaches make two serious mistakes with footwork drills.

  1. They overuse them, thinking they hold the key to getting faster (yes, your feet are moving fast, but you'll only improve your speed if you first improve your strength).
  2. They perform the drills for several minutes, thinking, "if I'm not sweating, then I'm not working hard."

We do our footwork drills for a few seconds and rest between sets three to five times longer than the drill—to ensure  we make real speed gains.

Below are a few of our favorite footwork drills.

RELATED: Reactive Agility—The Next Big Thing in Speed Training

Footwork Drills

Hurdle Shuffle

We do this drill quite frequently. You can go through it at any angle to improve movement patterns when moving in multiple directions.

How to:

  • Set up 20 to 25 6-inch hurdles in a straight, zigzag or circle pattern.
  • Shuffle through the course, spending as little time on the ground as possible.

Sets: 6-8

Shuffle and Sprint

This drill teaches you to transition from a lateral shuffle to a forward sprint by refining your hip and shoulder position.

How to:

  • Set up six hurdles in a straight line. Set up another six hurdles in a straight line, 5 yards in front of and parallel to the first line.
  • Stand next to the first hurdle group.
  • Shuffle laterally through the hurdles.
  • Once you clear the last hurdle, sprint forward 5 yards.
  • Shuffle laterally through the second group of hurdles.
  • Once you clear the last hurdle, sprint forward 10 yards.

Sets: 6-8

Quick-Step Drill

This speed box drill improves coordination and increases foot speed at a low height, which is critical for creating speed and movement.

How to:

  • Stand next to a six-inch box.
  • Hop onto the box with both feet.
  • Immediately hop off the box and land softly on the opposite side.
  • Continue hopping back and forth, achieving a quick rhythm.

Sets/Duration: 6-8x20-30 seconds.

Watch the video below to see one of our footwork drills in action.

RELATED: 4 Foot Speed Drills to Increase Agility

Rick Scarpulla
- Rick Scarpulla is a highly sought-after strength, speed and conditioning coach who helps develop top high school, college and professional athletes and programs throughout North...
Rick Scarpulla
- Rick Scarpulla is a highly sought-after strength, speed and conditioning coach who helps develop top high school, college and professional athletes and programs throughout North...
Must See
Evan Longoria's Hitting Drills
Views: 9,797,543
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,348,291
Michael Jordan: Mind of a Champion
Views: 542,962

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 Simple Golf Core Exercises to Increase Your Driving Distance

Every driving range in America that you go to and listen for 5 minutes you will hear "I crushed my drive" or "I played okay but on the 13th hole I hit a...

3 Tricks for a Stronger Front Squat

The Best Single-Leg Exercises for Youth Athletes

3 Post-Activation Potentiation Combos for Explosive Strength

Putting Together an Off-Season Workout for Point Guards

Increase Your Explosiveness with the Power Curl

How Functional Training Has Overly Complicated Strength Training

Improve Soccer Agility with Lateral Strength Exercises

How to Design a Greco-Roman Wrestling Training Program

5 Ways to Get a Higher Vertical Jump

Never Bench Press With Your Feet in This Position

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

7 Strategies for Faster Workout Recovery

Reach New Training Heights With Resistance Band Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

3 Simple Strategies for a Better Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Prevent ACL Injuries With This Exercise

Dominate Your Bench Test With This Strategy

How Often Should You Vary Your Exercise?

Develop Core Strength for Throwing

Posterior Chain Fixes to Improve Your Game

7 Farmer's Walk Variations for Improved Core Strength

7 Best Lower-Body Strengthening Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Todd Durkin

12-Week Resistance Band and Chain Workout

5 Exercises to Develop Soccer Power

4 Deadlift Variations to Increase Your Pull

Perfect Your Squat Technique With the Unloaded Squat

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

How NOT to Perform a Pull-Up (With Fixes)

How Strength Training Changed Rory McIlroy's Game

7 Ways to Work Out Competitively Without CrossFit

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Mike Boyle's 5 Tips for More Effective Workouts

Build Max Power With These Pulling Exercises

7-Exercise Core-Blasting Workout

6 Gym Machines That Are Actually Worth Your Time

How to Improve Shoulder Strength and Flexibility

10 Ways to Get Stronger With a Sandbag

Use Eccentric Lifts to Increase Size and Strength

Grab a Broom for This Fast-Paced, Full-Body Workout