fast feet training

OVERVIEW Fast feet training develops quickness, agility, coordination, and explosive ground reaction time. At the intermediate level, the focus shifts from learning basic patterns to executing them with speed, precision, and sport-specific intent. Sessions typically run 45–60 minutes, 3–4x per week.

CORE DRILLS 1. Ladder Drills (20 Minutes) Work through each pattern at 80–90% max speed. Rest 30 seconds between sets. DrillSetsFocus2-In, 2-Out (Lateral)3xHip mobility + lateral quicknessIcky Shuffle3xCross-body coordinationIn-In, Out-Out3xForward drive + foot speedSingle-Leg Hops2x each legUnilateral stabilityAli Shuffle3xRhythm + speed under fatigue Key Coaching Points: Stay on the balls of your feet. Arms drive the tempo. Eyes up — don't watch the ladder.