Workout Drills.
These drills are designed to be a workout, or part of a workout. Typically three sets of each drill are performed. Start each drill on your toes and make an effort to remain in this position throughout the drill.
Cycling.
Leaning against a wall, bar, or any other support, one leg is cycled through in a sprinting manner. Emphasize keeping the leg from extending behind the body and allow the foot to kick the buttocks during recovery and paw at the ground to complete the action. Perform 10 cycles per leg per set.
Butt Kickers.
This drill is the same as butt kickers in the sprinting drills except emphasize more quickness. perform 10 kicks per set.
Down And Offs.
From a high knee position, the emphasis is to decrease your foot/ground contact by hitting the ground with the ball of the foot and getting it off as fast as possible. In turn, the effort on the ground should bounce your leg up into the high knee position. Ten down and offs make one set.
Pull Throughs.
Extending the leg in front of the body (like a hurdler), the leg is then brought down and through the ground contact in a power motion. Ten pull-throughs with each leg make one set.
High Knee Drill .
In a quick foot ladder, have the athlete sprint through the ladder as fast as possible, touching one foot in each rung of the ladder. Emphasize high knee lift and quick ground contact. One time through the ladder is one set.
