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Line drills, these are simple, find the line, great training tool. Put ball feet together so they are working at the same time, do side to side jumps. Over and back is one repetition, do ten as quick as you can, keep the toes pulled up toward the shins so you can respond to the ground as quickly as possible. Now do one foot hops, simply just start on one foot, do the same thing, over and back is one, do ten. Three sets of ten on each of this is great for increasing your speed and quickness.
Now let us face the line, forward and back, pop-up the foot. Do not stab the toes into the ground; pull the toes up so that you will bounce off the ground. Do ball feet then go to single leg, again, bounce off the front part of that foot, do not stab the toe into the ground we want to have a positive force applied to the ground by stepping down. Ski jumps, pull feet together moving forward, go side to side across the line. Bull forward and then back. Good quickness off the ground and body control.
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