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Line Drills. Do two-foot jumps and one-foot hops using a line; this is touch and go, keep the toes pulled up toward the shins. Don't stab the toes into the ground, touch and go, touch and go; control your core, suck in your belly button and tuck in your back.
One-foot hops. Over and back is one, do five; switch and do the other foot; three sets of five. Now let's face the line, we go forward and back over the line as quick as we can. Try not to stab your toes into the ground, bounce off the front part of the foot. Now do one foot hops, over and back is one, do three sets of five then change feet. Keep the knee and hip flexed, this will give you greater body control and balance.
Ski jumps, side to side over the line; both feet at the same time as you touch and go side to side, this is short and quick, touch and go, touch and go, touch and go; quick cutting and changing in direction.
Ski hops. One foot hop side to side as you move forward, these are great for balance, agility, change of direction, super athletic skills that transfer to sports specific performance.
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