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Step Drills Workout

Main Goal: Step Drills Workouteaction    Days per Week: 3 Days

Training Level: Beginner and Inter.        Time per Workout: 45 Mins

Program Duration: 8 Weeks                 Equipment: ladder, lines

 

Coordination and agility drills will help you to improve your footwork, agility and coordination and will give you that quick burst of speed. The SAID principle (specific adaptations to imposed demands) forms the bases for sport-specific training. In order to become faster you need to train fast. By executing coordination drills at a high speed, the nervous system is forced to recruit more motor units at a higher speed. The athlete will gain quickness and become faster and more agile.

Start practising a new drill at slow speed in order to develop a correct motor pattern. Progressively increase the speed with control. When you master the drill, focus on performing the drill as quickly as possible. Athletes of all sports, ages and skill levels can use coordination drills to improve quickness and speed.

 

DRILL

Sets

Reps

Right Foot In

1

3

Left Foot In

1

3

Two Steps Each Box - Forward

1

5

Ickey Shuffle Open Step Drill

1

5

Crossover Step Drill

1

5

2 In -2 Out Forward Drill (Right Foot First)

1

5

2 In -2 Out Forward Drill (Left Foot First)

1

5

Two Steps Each Box - Lateral Step Drill (Right Foot First)

1

5

Two Steps Each Box - Lateral Step Drill (Left Foot First)

1

5

Lateral In And Out (Right Foot First)

1

5

Lateral In And Out (Left Foot First)

1

5

Four Step Drill (Right Foot First)

1

5

Four Step Drill (Left Foot First)

1

5

 

Short Description

Coordination and agility drills will help you to improve your footwork, agility and coordination and will give you that quick burst of speed.

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