Fancy Footwork

One of my coaches introduced this amazing footwork drill to our team that we use all the time to improve our agility.  Its a great thing to run through as you're warming up for practice or a scrimmage.  

1.  Front Middle Back Middle-  The purpose of this exercise is to help develop footwork to catch yourself if you are knock off balance either forwards or backwards.  This drill should be done on the right foot and the left foot.  The first time through practice it with small, quick movements.  Give yourself a little rest and then practice it again with slower, exaggerated movements.

How it works:
step forward with your right foot transferring your weight onto the right foot
transfer your weight back to your left foot bringing your body back to center or middle
step backwards with your right foot again transferring your weight onto the left foot
transfer your weight back to you left foot bringing your body back to center

2.  Out Middle Out Middle-  This drill helps develop lateral movement which in turn will help you avoid hits and navigate through the pack while keeping your feet moving.  This drill should also be practice first with quick, small movements and then with slower, large movements.

How it works:
Step out to the right with your right foot
Draw your left foot in and make two small, quick steps (left-right)
Step out to the left with your left foot
Draw your right foot in and make two small, quick steps (right-left)


Note:  Think of the quick steps rhythmically happening similarly to the syllables in mid-dle.  Chanting to yourself, "Out Mid-dle, Out Mid-dle," as your beginning really helps your feet coordinate with your brain.

3. Cross Middle Cross Middle-  This drill like the previous, it helps develop lateral movement.  When you do it fast it kinda feels like a jig, and coincidentally, when done slow, feels like doing the rock steading.  As with before practice once with quick, small movements and again with slow, large movements.  Be sure to rest in between.  The idea is to push yourself to go as fast as you can and then as big as you can.  Chanting with this one is also a helpful when you're getting started.

How it works:
Crossover with your right foot
Bring your left foot in to meet your right foot and make two small, quick steps (left-right)
Crossover with you left foot
Bring your right foot in to meet your left foot and make two small, quick steps (right-left)

4.  The Juke-  I was so thankful for this drill.  The truth is I use to suck at jukes.  Now my fakes are actually faking people out and about half the time getting me past my opponents.  What can I say, I'm still a work in progress.  For any of you that have never heard of a juke here is an explanation.  Basically a juke is a move to trick your opponent into thinking your going a certain direction, when they make a move in that direction, you dart off in the opposite.  The idea here is to really sell your fake.  That means arms, upper body, and head are all giving off a strong impression that your headed in a certain direction.   Practice juking on both sides and at various different points on the track.  Visualize an opponent in front of you as you preform this drill.  Pretend lines or marks on the track are blockers and work on your timing.

How it Works:
Stomp in the direction you wish to fake to, throwing your arms and upper body into the movement
Leap in the opposite direction and take a couple quick strides and then repeat