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Drill to get "quick feet"

post #1 of 24
Thread Starter 
Someone point me in the direction of a drill designed to help develop quick feet. I've tried going down stairs really fast, which helps but thought there's gotta be something else with less risk (trip, fall, crash ... bad news)

Thanks ..
post #2 of 24
Go cow tipping, get "douched with mud", then go to a gas station parking lot & sing "I'm a maniac" while running in place & getting hosed down. That really gets the feet going. Having Rob Lowe there is good steeze points too, especially if he tells you "These shoes are Italian- they're worth more than your life"...
post #3 of 24
Here's the video I use for 'fast feet' training.

http://www.youtube.com/watch?v=bBS6r2qkU90
post #4 of 24
Indoor soccer.
post #5 of 24
You could try the John McClain approach like in the beginning of Die Hard 3 with the sandwich board.

Or jump rope,line jumps,low box jumps.
post #6 of 24
Thread Starter 
Seriously people ... I could use some help here
post #7 of 24
Quote:
Originally Posted by loboskis View Post

Or jump rope,line jumps,low box jumps.
Or any type of plyometric requiring rapid foot to foot movement.
post #8 of 24
If you are serious try the "speed-packs" available from Icebox Athletes. I originally purchased the system for my daughter, who played soccer at an elite level. After her first workout she could barely move, but after a few more her speed of play improved so dramatically that the whole team started doing it.

When I saw what it did for her I tried it. Once or twice a week at an intense level will make a dramatic improvement.
post #9 of 24
Quote:
Originally Posted by Dorm57 View Post
Seriously people ... I could use some help here
Ohh... you wanted a serious answer? Get yourself an agility ladder. There are countless drills you can do to develop speed and coordination with one of these. Here are some examples. http://www.youtube.com/watch?v=pTN7MPFNZ00
post #10 of 24

Quick Feet

Quote:
Originally Posted by Dorm57 View Post
Seriously people ... I could use some help here

KISS Principle. You need a stopwatch.

Set up some drills for your feet (only limited by your lack of imagination) and i.e., time 10 drills as quick as you can, time yourself and then beat that time, then beat it with l more rep, then 2 more etc.

Can be as simple as sitting in a chair and turning feet together as far as you can. Small jumps, small lateral jumps, small one leg lateral jumps. Start off with a 2x4 and jump over 10 times and time yourself, then beat the time etc. etc.

When you get good then go out on a dirt road or path and do the jumps on an incline eetc.

Wear good snug shoes to avoid tweaking an ankle especially until you build up stength and speed.

Once in awhile while skiing I will imagine both feet are nailed to a piece of plywood and see how fast I can turn them.
post #11 of 24
I second the agility ladder.
post #12 of 24
Thread Starter 
Great suggestions - something I can definitely work on. Pete, I really like your suggestion which is an excellent place to start from.

What prompted me with this was watching some video from a trip last year. In comparison to a friend who makes a lot of quick, snappy turns ... my turns, well it looks like my feet are in concrete.

Thus the post here to help quicken the feet, of which the side benefits lead to improved balance, agility, et al.
post #13 of 24
My favourite quick feet drill is to find some small bumps, say about no more than knee high, and do my best to arc/carve the straightest line down the the fall line while missing all the bumps, while skiing as fast as I can (ski the fast line fast). You can play the game in bigger bumps, but messing up is harder to recover from if you do.
post #14 of 24
Quote:
Originally Posted by exracer View Post
Ohh... you wanted a serious answer? Get yourself an agility ladder. There are countless drills you can do to develop speed and coordination with one of these. Here are some examples. http://www.youtube.com/watch?v=pTN7MPFNZ00
Oh, very cool. Time to make an agility ladder

Dorm57, ever thought of taking up footbag (hackey sack)? If you focus on keeping the kicks real low while alternating feet, ya gotta be pretty fast.
post #15 of 24
That agility ladder video is very cool. I can definitely see how that would work. Now to get my fat butt out there to do it.

I'm feeling lazy lately.
post #16 of 24
If you have any woods ( not a trail through the woods) around your area run through them as fast as you can, use goggles to keep your eyes from getting hit with branches. You will develop agility and quick feet/body movements.
post #17 of 24

Sunday Afternoon project

So I was very intrigued by the agility ladder. I had never seen one before reading this thread. My first thought was that it would be easy to make and way cheaper than I could buy one. When I started planning I had to figure out what dimensions to use so I started looking for product descriptions on amazon.com. I was surprised to see how cheap they were but by that time there was no turning back.

Off to the hardware store I went. Bought four 48"x1" dowels and 100' of cheap colorful rope. Total: ~$24



My research found that there was no real standard for dimensions. My first thought was 12"x12" by 10 rungs. When I tried to fit both of my xlarge feet in that space I decided to enlarge it a bit. Since I had four foot dowel I quickly settled on 16"x15".



Here's the finished product.



I did a short stint with it in my workout today. Just a couple of simple patterns but I can see where it could get to be challenging with more intricate footwork. It got my heart rate up to 150 in just a few minutes.

This will be a good addition to my gym Thanks exracer.
post #18 of 24
Quote:
Originally Posted by bumpfreaq View Post
This will be a good addition to my gym Thanks exracer.
You're welcome. Great job.

What did you use to hold the dowels in place on the rope?
post #19 of 24
One roll + of electrical tape. Just had a bunch in my tool box. I was hoping the fit would be nice and tight so I could adjust it at a whim but I guess I didn't have the right bit.
post #20 of 24
You can also just draw one on a floor with chalk ... ask your wife first, though!
post #21 of 24
Quote:
Originally Posted by segbrown View Post
You can also just draw one on a floor with chalk ... ask your wife first, though!
Quote:
my wife: Why don't you just draw one on the floor with chalk? It would be a lot easier.
Yeah, really. My response was that I want to do these drills with my head up looking at the horizon so I need to be able to feel when I step 'out of bounds'. Plus, it sounded like a good Sunday project
post #22 of 24
I have got to do this!
post #23 of 24
Thread Starter 
Nice job Bump ... I was going to do similar using heavy twine or cord and attach to dowels via a brad-staple gun. I like your idea too with the holes drilled. Either way it's a cheap way to accomodate these type drills.
post #24 of 24
So I've incorporated the AL into a couple of my workouts. Good stuff mosdef. I would like to issue this warning though: I specifically opted for some pretty stout dowels so I would be forced to use a significant amount of up motion and not just be able to shuffle along. I believe though that the 1" hight is enough to roll your ankle if you get it wrong.

Some youtube vids I've seen have ladders where the rungs are nearly flat to the ground. Constructing one thusly should be given some consideration.
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