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Free Drills

Updated on: 2020-04-28 19:43:40

April 11, 2020

Here is our first video. If you or your child has ever worked with us, you know that we start with the most basic things and build on them. This is something that can be practiced anywhere at any time. It’s all about moving your feet as quickly as possible. While stamina is important, speed and quickness are more important.

Start with 5 seconds. Then try 10 seconds. But most importantly how fast can you move your feet?

We look forward to your comments and questions.

April 12, 2020

Yesterday’s video was about moving our feet quickly. We’ll see that again soon. First, we need to understand some other basic footwork. A straight step is taken with our right foot to the right or our left foot to the left. Our foot doesn’t cross our bodies. Notice in the video that as we take a step to the right with our right foot there is no movement by the left foot until the right foot moves. The same is true with the step with the left foot. We want to be efficient with our movements. As movements become more complex, players tend to become less efficient.

We want this step to be an explosive step. We want to cover as much ground in one step as possible. Notice before the step is taken that the knees are bent and the step is a big step.

Using yesterday’s video, do Foot Fire as fast as possible for 10 seconds. Then take 5 explosive Straight Steps to the R. Pause between each step to make sure they are efficient and explosive. Then do Foot Fire again and take 5 explosive Straight Steps to the L.

Repeat this for 3 rounds.

Let me know if you have any questions.

April 13, 2020

These first few videos are focusing on helping athletes learn how to move efficiently.

Another way to think about these movements is by learning how to start and stop. Basketball is a game where the ability to start and stop is critical. Of course, you have to be able to do things with the ball as well, but moving properly is just as critical. The good thing is that the ability to move can translate to any athletic activity, not just basketball.

Today’s video will combine the two previous movements in their most basic way. The athlete will be in a stopped position. Then they will start and stop again.

The athlete should execute each combination of movement 5 times on each side for two rounds.

The goal is explosive and efficient movement while transitioning into quickly moving feet at the end of each repetition.

We would love your feedback on these videos and this content in general. Let us know how we can help you better.

April 14, 2020

Today we will combine the same two movements that we have introduced and turn them into a competition/reaction drill.

The athlete will start with Foot Fire and then take a Straight Step. Notice in the video that when the player takes the straight step, there is no negative movement.

Let me say this in a different way. When the player wants to take a straight step to the right, they should push off of their left foot as quickly as possible.

This combination of movements can occur in a lot of different ways. Initially, the athlete should execute Foot Fire for a specified number of reps (6 reps, 12 reps, etc.) and then take the straight step. This allows them to anticipate when the step will be taken and they can practice being as quick and efficient as possible.

The next version would have the athlete executing Foot Fire for a period of time (5 seconds, 10 seconds, etc.). This again allows them to anticipate the movement but they have to wait for someone else to tell them that it is time to go.

The final version would have the athlete executing Foot Fire until someone else says “Go”. Now they are reacting and cannot anticipate the step.

No matter which version the athlete chooses, quickness and efficiency are critical.

Let me know if you have any questions.

April 15, 2020

Today’s video will be another combination of movements. The athlete will start with foot fire, then take one straight step in the prescribed direction and as quickly as possible go into foot fire.

You can follow the previous days’ tips based on the athlete’s progression to make this more challenging.

Let me know if you have any questions.

April 22, 2020

The delay is a direct result of us working tirelessly to make sure we can keep our facility open in the long term.  In any case, here’s today’s video.

While the Straight Step can be very useful, the Cross Step is probably our favorite. Here we will introduce the Cross Step in both directions.

Notice when we say “Cross Step L” we are talking about the direction we are going, not the foot we are stepping with.  We call it a “Cross Step” because our foot goes across our body.  The idea when making a “Cross Step” is to be as low and explosive as possible.