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
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 4,320,533
Why You Should Never Doubt Colin Kaepernick
Views: 18,485,922
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,815,272

Featured Videos

Abby Wambach Power and Stability Workout Views: 300,483
Path to the Pros 2015: Devin Smith Views: 61,121
Andre Ethier's Arm-Strengthening Superset Views: 647,844
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

Most Popular Videos

How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,900
Patrick Willis' Homegrown Off-Season Workout
Views: 1,223,481
Derrick Rose Explains How He Stays Positive
Views: 5,335,848
Dwight Howard Stays in the Gym All Night
Views: 4,252,897
Two-Ball Dribbling Drill With John Wall
Views: 3,360,898

Load More
More Cool Stuff You'll Like

The 3-Minute Total Arm Pump

The 4 Best and Worst Cable Machine Exercises

Train Like a Pro: Peyton Manning's Core Workout

Is It Too Soon for Olympic Lifts?

How You Can Olympic Lift With an Injury

Todd Durkin

Get Faster to Pitch Harder

The Best Lower-Body Landmine Exercises

Build Wrestling Strength With the Gable Lock Isometric Hold

3 Reasons Why You Should Do Full-Body Workouts

Abby Wambach's Soccer Power Workout

4 Exercises From NFL Players to Build True Game Speed

Can You Survive This Insane 100-Rep Push-Up Challenge?

Tobin Heath's Powerful Leg Workout

Jump Higher After a Month With These 3 Exercises

Kevin Love's In-Season Workout

Build a Strong Upper Body With These Landmine Exercises

Save Your Shoulders With These Barbell Landmine Exercises

Not Making Bench Press Gains? Try These Strategies

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: MLS Soccer Strength Program

3 Keys to Better Softball Workouts

Train Like a Pro: Damian Lillard's Basketball Core Workout

The Top 10 Mistakes Athletes Make in the Weight Room

3 Keys to In-Season Baseball Training

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: James Harden's Basketball Maintenance Workout

Build Bulletproof Chest Strength With This Unconventional Method

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Get a Full-Body Workout With Just 2 Exercises

5 Quick Workout Fixes for Faster Muscle Growth

Deadlift Grip Guide: How Hand Placement Changes the Exercise

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

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

What Happens When You Do The Same Exercise Every Day?

Evan Longoria's Off-Season Strength and Resistance Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Todd Durkin's Complete Football Strength Training Program

When Not to Try Unstable Hockey Training

Get Faster With This Weightlifting Technique

Prevent Volleyball Shoulder Injuries With These Exercises

3 Tips to Blast Through Training Plateaus

Add Surprise Sets for a Great Workout Finisher

Build Strong Legs with the Leg Press Lockdown Workout

Build Awesome Arms With This 15-Minute Workout

3 Habits of Highly Successful Coaches