Footwork Drills

Perform Drills from all three categories below.  Following the directions given for each category to determine which drills you do.  Perform these drills twice per week.  One performance should be coupled with the 90-Yard Shuttle Conditioning Drill

Speed Box - Choose something that is about 8" high

Choose 4 drills from the list below.  Perform 5 sets of 10 seconds each

• Up-Up-Down-Down
• Front Switch
• Side Switch
• Straddle Up-Up-Down-Down
• Slalom
• 2-Step Left Around
• 2-Step Right Around

Dot Drills - Make 2' x 3' box with a dot in the middle (sidewalk chalk works great for this)

Choose 4 drills from the list below.  Perform 5 sets of 10 seconds each

• Up and Back
• Hour Glass (Both, Left, and Right)
• Figure Eight (Both, Left, and Right)
• Up-Turn-Back-Turn
• Up and Back 2-Step
• Small Triangle (Both, Left, and Right)
• Large Triangle (Both, Left, and Right)
• Four Corners (Both, Left, and Right)

Ladder Drills

Choose 4 drills from the list below.  Perform 4 sets of each drill

• 2 feet In and Out - Straddle and Sideways
• Crossover 2 Feet In and Out - Forward and Sideways
• Scissors
• Sideways 2 In
• Sideways 1 In