Move Those Feet Faster!

Footwork is an extension of balance in many respects.  Once your balance is good (due to a strong set of core muscles that stabilize and control trunk rotation), you can speed up your footwork drills.  All of the drills below are OFF SKATES drills.  The point here is to build speed and agility off skates that you can then access while on skates!

BASIC FOOTWORK DRILLS

Good form is important.  Keep your core tight and stable throughout all drills.  Unless directed, hips and shoulders should be facing forward at all times.  Do not rotate the hips or shoulders.  As you become more comfortable with each drill, work towards looking ahead instead of at your feet.

CARIOCA

This is side to side movement with quick, light and SMALL steps!!

Right Carioca

  1. Begin with your feet hip width apart.
  2. Step across (in front) your right foot with your left foot.
  3. Step right with your right foot, uncrossing your legs.
  4. Step behind and across your right foot with your left foot.
  5. Step right with your right foot, uncrossing your legs.
  6. Repeat!

Left Carioca

  1. Begin with your feet hip width apart.
  2. Step across (in front) your left foot with your right foot.
  3. Step left with your left foot, uncrossing your legs.
  4. Step behind and across your left foot with your right foot.
  5. Step left with your left foot, uncrossing your legs.
  6. Repeat

LINE DRILLS

 Forward & Backward Line Drill

This is a forward and backward movement with quick, light and SMALL steps!!

Stand behind a line on the ground or floor, feet together.

  1. Step over the line with your left foot.
  2. Step over the line with your right foot.
  3. Step backwards over the line with your left foot.
  4. Step backwards over the line with your right foot.
  5. Repeat!

This drill can also be done starting with the right foot.

Side to Side Line Drill

This is a side to side movement with quick, light and SMALL steps!!  Be sure to the drill both ways, left and right.  The description below explains how to move from the left side of the line, reverse it for movement from the right side of the line.

Stand to the left of a line on the ground or floor, feet together.

  1. Step over the line to the right with your right foot, leaving room on that side of the line for your left foot.
  2. Step over the line to the right with your left foot, placing it next to your right foot.
  3. Pick up your right foot, and as you place it back on the floor in the same spot, step to the left over the line with your left foot.
  4. Step over the line to the left with your right foot.
  5. As you do this quickly, you should notice a 1-2-3 pattern on each side of the line with your feet.
  6. Repeat!!

AGILITY LADDER DRILLS

The agility ladder is designed to enhance body control and increase foot speed. An agility ladder forces athletes to quickly move their feet in and out of an 18 inch x 20 inch box. The athlete can move in forward, sideways and backwards directions. The agility ladder teaches cutting and change of direction skills.

You can create a ladder on the floor with tape or spray paint.  Make it 15 feet long and 20 inches wide, with 18 inch  squares.  You should end up with 10 squares.

Proper Form

  1. Push off from the balls of your feet (not the toes).
  2. Pump your hands from shoulder height to hips (men) and from chest height to hips (women).
  3. Keep your elbows at 90 degrees at all times.
  4. Keep your arms, shoulders and hands relaxed.
  5. Try to keep your head still as much as possible.

Two In One Out

  1. Start with your feet hip width apart at the bottom of the ladder.
  2. Step into the first square with your left foot first, immediately followed by your right foot.
  3. Step out to the left of the ladder with your left foot.
  4. Step right foot into the next square, then your left foot.
  5. Step out to the right of the ladder with your right foot.
  6. Repeat the length of the ladder.
 In- Out
  1. Start with your feet hip width apart at the bottom of the ladder
  2. Step into the first square with your left foot first, immediately followed by your right foot.
  3. With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot.
  4. Step back into the third square with your left foot first, followed by your right foot.
  5. Repeat this pattern in fluid motion for the length of the ladder.

Crossover Drill

  1. Start with both feet outside of the first square and to the left.
  2. Cross your left leg over your right and into the center of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg.  It’s a 1-2-3 motion like you’re dancing.  It is important here to push off with the RIGHT foot.
  3. From here your right foot comes across your left and into the center of the second square as the pattern is repeated in the opposite direction.
  4. Repeat for the full length of the ladder

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