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![[Under Construction]](../../images/undercon.gif)
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Footwork Ladder
Marching (to teach
foot how to interact with the ground. Bring knee up so ankle is above the other
knee).
Runs
(emphasis on control,
teaching foot quickness on and off the ground).
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Drill |
Ladder Orientation |
Notes |
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1 foot per square |
Forward |
Under control, fast as
you can, build speed. |
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1 foot per square |
Backward |
Under control, fast as
you can, build speed. |
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2 feet per square |
Forward |
Under control, fast as
you can, build speed. |
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2 feet per square |
Backward |
Under control, fast as
you can, build speed. |
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3 feet per square |
Forward |
Under control, fast as
you can, build speed. |
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Lateral-2 feet per
square |
Left and Right |
Under control, fast as
you can, build speed. |
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Run out (at end of
ladder sprint 10-20 feet) |
Forward |
Under control, fast as
you can, build speed. |
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Run in (sprint 10-20
feet into the ladder) |
Forward |
Under control, fast as
you can, build speed. |
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Carioca |
Left and Right |
Under control, fast as
you can, build speed. |
Skips
|
Drill |
Ladder Orientation |
Notes |
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Toe over knee |
Forward |
Under control, fast as
you can, build speed. |
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Baby skips (1 foot per
square) |
Forward |
Under control, fast as
you can, build speed. |
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Baby skips (1 foot per
square) |
Backward |
Under control, fast as
you can, build speed. |
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Big skip & kick
(skip a square) |
Forward |
Under control, fast as
you can, build speed. |
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Volleyball skip (skip
on outside of ladder) |
Forward-I & O |
Big toe and ball of
foot pushing inside out. |
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X over side skip |
Left and Right |
Knee across the body
and over knee. |
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Waddle skip (right foot
to left side of ladder, left foot to right side of ladder) |
Forward |
Under control, fast as
you can, build speed. |
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Carioca skip |
Left and Right |
Under control, fast as
you can, build speed. |
Shuffles
|
Drill |
Ladder Orientation |
Notes |
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2 in, 2 out |
Left and Right |
step into the ladder
with both feet then back out of the ladder with both feet. |
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3 in, 3 out |
Forward-I & O |
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Out, out, in |
Left and Right-I & O |
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In, in, out - Icky |
Forward |
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2 in, 1 out |
Left and Right |
In, in, up, in, in ,
back. |
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Slalom |
Forward-I & O |
Move the same foot twice (left out, left in, right out,
right in. |
Jumps (Light Touch and
control)
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Drill |
Ladder Orientation |
Notes |
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Bunny jumps |
Forward |
Ankle bounce with arm swing. |
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Bunny hops |
Forward |
One leg with arm swing, switch feet. |
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Side jumps |
Left and Right |
Ankle bounce with arm swing. |
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Side hops |
Left and Right |
One leg with arm swing, switch feet. |
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Slalom jumps |
Left and Right |
Keep ladder rung or side between feet at all times. |
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Waddle jumps |
Left and Right |
1 foot in and 1 foot out, jump and switch. |
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Tuck jumps |
Forward |
Tuck both knees and skip a box. |
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Tuck hops |
Forward |
Bring heel to the butt and circle the leg over knee. |
Miscellaneous
Beanbags hand weights in each hand. Run through, throwing
weights halfway through.
Do exercises with 10 lb. Weight belt. Do exercises with
viper belt.
Zig Zag
Twist ladder every two boxes. Cut on outside foot. Cut on
inside foot. Cross over drive forward. Backwards cross over.
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