Quick skips.
Here we want to use our same big agility motions but now we are going to take those athletic skills and make them quicker. Turn on the speed; start with straight ahead, pop off the front of the foot quickly. Step down to the ground. Down, down, down, that is where force is applied; skip bouncing off the front part of the foot. Pop off the ground, bounce, bounce, bounce. Relax at the hips, keep a stable core. Those are two key elements you had to have for quickness.
Now let us go straight-lateral, moving sideways, get your skipping rhythm, now step down to the ground and push away from the direction that you want to go. To move to the left, I have to push to the right. To move right, push left. Keep those toes pulled up and keep that skipping rhythm. This will challenge your brain and your muscles go work together.
Now let us use the knee and the hip with our crossover action. The faster you move your hips, the faster your feet will go. Hips got to rotate quick, bring the knee across, the feet will always follow will always follow those hips. Step down on the ground, step down on the ground, and step down. Crossover using the knee and hip step down with that toe pulled up toward the shin so you can quickly respond and bounce off the ground.
Drop skip. Now let us go backward rotating the knees out. Step down to the ground. Use your hips for greater speed. Keep the toes pulled up toward the shin and step down to the ground. Keep a solid core, push away! Push away! Push away! That is where quickness comes from.
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