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

Topics: SPEED DRILLS
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
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,357,351
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,141
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 21,155,429

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,406
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

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

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,596
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222

Load More
More Cool Stuff You'll Like
How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

The Pallof Press, named after physical therapist John Pallof, is a fantastic exercise for athletes for 2 primary reasons; #1: It trains the true...

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

The Most American Workout Ever

The Most American Workout Ever

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

YardBarker