View Full Version : quick feet workout
livinglegend
09-24-2006, 10:55 PM
hey im wondering what kind of excersises i can do to work on quickness ( changing directions, explosivness, quick starts, speed, general agility ) at the gym with weights and stuff. i already know about the fitness latter and sprints and hops but its small where i go and im wondering what kind of excerscises i can do at the gym to work on this kind of thing. im pretty much just looking for anything thats going to help my foot work when running dodges against a defender.
i searched and couldnt find anything
Kid A
09-25-2006, 12:50 AM
try skipping. That's what boxers use for footwork, and they have to be quick
cali feeder
09-25-2006, 01:12 AM
Contact Cburylax. He has a good deal of knowlege on this.
czechinthepipes
09-25-2006, 01:16 AM
there are many things you can do. with cones: (1)take four cones and set them up in a square 20 feet apart. sprint to the first cone when u get there do like a pick n roll and sprint the other way. and repeat untill u made it back to you stated. (2) sprint just like u were but when u get to the cone reach down and touch it, repeat untill u get to where u started. (3) same thing this time do it backwards (4) as said same thing but do it side ways crossing over your feet(so right foot goes over left, then right goes behind left) then since u were goin in one direction do it the other way. so if u were goin clockwise go counter clock wise. then repeat the whole thing how many times u want. the last thing i would say is just practise all the dodges u kno over and over again with your stick and ball and without many times. if you wanted to you could add legweights. i do taht. hope this helps
ethslax12
09-25-2006, 01:27 PM
play ddr, very absurd sounding. but it is fun and it works, try it
The Playmaker
09-26-2006, 04:09 PM
play ddr, very absurd sounding. but it is fun and it works, try it
Actually, DDR can and cant help. Yes it will make you move your feet a lot, but if your like me and cant keep up with expert, its kinda hard to get a work out.
ps, jump rope.
zach attack 19
10-18-2006, 10:10 AM
one really good drill i use for footwork is line up on the stretch of track that's a straightaway (100yds) and move you feet in like 6 inch steps at a very high speed. your feet will be moving very quickly but you wont be moving very far. this helps your feet get used to moving very quickly and you will be able to change direction eaier and be more agile. it also helps leg strength
faceofflax15
10-19-2006, 07:42 PM
Jump Rope, Ladder's, DDR--Put it on workout mode.
You can buy ddr for xbox ps2 with a pad.
It D0ES help.
Do 20 yard dashes...Do very small choppy steps. like three steps every yard. As fast as you can.
Do this forwards a few times there and back
Backwards once. side once, side once
try putting 3 cones 5 yards apart from each other and start in the middle. run to the left, then all the way to the right , and finally run all the way through the middle. that is what helped me