Take a step toward improving your footwork and swiftness with these easy-to-learn football exercises.
Having fast feet can be a foundation for success on the football field. Proper footwork can help boost your speed and agility. It can also impact everything from changing direction to blocking and tackling.
A good way to work on your footwork is by adding an agility ladder to your workouts. Is this piece of equipment new to your training? Then try out these beginner agility ladder drills to help improve your footwork.
The first drill requires you to get one foot into each space of the ladder. Perform this drill by:
As you speed up, make sure your foot goes into the space and not on a rung of the ladder.
This format advances the previous drill. Instead of one foot, though, you’ll put both feet in each space of the ladder. Run through this drill by:
Again, be mindful of getting your feet into the spaces of the ladder and not on the rungs.
This drill has similarities to the previous drill. However, instead of stepping into each space, you’ll bunny hop. Perform this drill by:
Just as you did for the bunny hop drill, you’ll hop from space to space for this exercise. But this time you’ll only use one leg. Complete this drill by:
Once you run through the drill on one leg, switch to the other leg and do it again. So, if you start with your right leg, make sure to do the next round on your left leg.
This drill combines what you completed in the pair of bunny hop drills. This time you’ll alternate your jumping motion: two feet, one foot, two feet, one foot.
Run through this drill by:
You should run through the drill on both feet. If you start with your right foot, you’ll want to do the drill again using your left foot for the single-leg hops.
This drill is performed from the side of the ladder. Begin so that you are moving to your right. You’ll step into each space with both feet and then out before moving to the next space.
To run through this drill:
Once you complete the drill, reverse your movement. Move to your left and start with your left foot.
You can expand on the above drill by starting with your back foot first. So, as you move to the right, you will start with your left foot. And vice versa.
To complete this drill:
Make sure to also perform the drill by moving to your left and starting with your right foot.
Ready for a new challenge? Try out these advanced football agility ladder drills.
Speed and agility are useful skills for any position on the field. That can all start with having fast feet. By working on your footwork, you can be ready to make the big plays this season.