Pre Practice Foot Speed Routines

 

Routine #1: Resistance Bands

  1. Lateral Steps: 3 x 10 each leg
  2. Ladder Stationary Straddle
    • 2-Step: 3 x 10 seconds, 1 x 10 seconds without the band
    • 2-foot hop: 3 x 10 seconds, 1 x 10 seconds without the band
  3. Straight Line Quick Step with Dots: 3 x 10 each leg, 1 x 10 each leg without band

 

Routine #2: Resistance Bands

  1. Forward and Backward Monster Walks: 3 x down and back (half court)
  2. Ladder Stationary Straddle
    • 2-Step: 3 x 10 seconds, 1 x 10 seconds without the band
    • 2-foot hop: 3 x 10 seconds, 1 x 10 seconds without the band
  3. Triangle Quick Step with Dots: 3 x 10 each leg, 1 x 10 each leg without band

 

Routine #3: Jump Ropes

Stay on the balls of your feet, not your toes, with minimal bend at the knee and ankle

  1. Quick Jumps: Both feet, Left, Right
    • 1 set = 2 minutes, do 2 sets with 30 seconds rest in between
    • 1 set = 20 seconds both, 20 seconds left, 20 seconds right, repeat
  2. Line Jumps: Both feet, Left, Right
    • Forward/Backward (For/Back)
    • Side-to-Side (S2S)
    • 1 set = 2 minutes, do 2 sets with 30 seconds rest in between
    • 1 set = For/Back both 20 seconds, For/Back left 20 seconds, For/Back right 20 seconds, S2S both 20 seconds, S2S left 20 seconds, S2S right 20 seconds
  3. Other Line Jumps:
    • Hip Twists and Scissors
    • 1 set = 1:20 seconds, do 2 sets with 30 seconds rest in between
    • 1 set = Hip twists 20 seconds, Scissors 20 seconds, Hip twists 20 seconds, Scissors 20 seconds

 

Routine #4: Ladder and Low Block

Keep the Upper Body centered and stable

  1. Stationary Slalom: Both feet, Left, Right
    • 3 x 10 seconds on each
  2. Scissors on the Block
    • 3 x 10 seconds