7 Footwork Drills That Give You an Advantage

STACK Expert Robert Taylor offers 7 footwork drills for use in conditioning, before a sport-specific drill or as a warm-up.

How many times have you heard your coach yell, "Get on the line and look like you are ready for conditioning?" Tired of that yet? Well, your coach is too.

Below -are seven footwork drills that can be used to begin conditioning, before a sport-specific drill, or even as a warm-up. Add creativity to the "stand there and pay attention" routine, which has bored even the most disciplined of athletes.

Here are three ways the starting patterns can be used:

  1. Complete for 10 seconds before the next sprint or drill.
  2. Complete 20 repetitions before the next sprint or drill.
  3. Complete 5-30 repetitions while waiting for the whistle to signal the start of the sprint or drill.

Front and Backs

  • Start with both toes behind the line.
  • Hop over the line with both feet.
  • Minimize ground contact time (move your feet quickly).
  • Return to start position and repeat.

On Off

  • Start with both feet parallel to the line.
  • Hop off the line with both feet.
  • Minimize ground contact time (move your feet quickly).
  • Return to start position and repeat.

One On One Off

  • Start with one foot on the line and one foot off.
  • Do not hop during this drill.
  • Step off the line and place your other foot on the line.
  • Minimize ground contact time (move your feet quickly).
  • Repeat.

Scissors

  • Start with one foot behind the line and your other in front of the line.
  • Hop to the back on your front foot to the front on your back foot at the same time.
  • Minimize ground contact time (move your feet quickly).
  • Return to start position and repeat.

One Foot Pogo Hops

  • Hop on one foot.
  • Stay low to the ground.
  • Minimize ground contact time (move your feet quickly).

One Foot Lateral Hops

  • Start with one foot parallel to the line.
  • Hop over the line without your other foot touching.
  • Minimize ground contact time (move your feet quickly).
  • Return to start position and repeat.

90-90 Hop

  • Start with both feet parallel to the line.
  • Hop and turn your body 90 degrees to the left.
  • Minimize ground contact time (move your feet quickly).
  • Return to start position and repeat.
Check out more footwork drills:


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Topics: COACH | SPRINT | DRILL | FOOTWORK DRILLS