QUICKNESS DRILL 2
QUICK SKIPS
Linear quick skips, here we're just skipping straight ahead, taking small steps, rapid fire the feet. Keep the toes pulled up towards the shins. We want to dorsiflex that ankle, stabilize the core, and pop off the ground.
These are done for speed, but you can't have speed until you have control. Start slow as you get control of your feet through your hips, increase that speed until you're going as fast as you can.
Lateral quick skips, here start skipping in place and then slowly move sideways stepping down to the ground. We don't want the feet to cross, we want to focus on pushing away from the direction we want to go.
These are quick little skips we want to increase the speed as we go with our sets. Keep your core under control, keep the arm swing, pull those toes up and pop off the ground.
Great job!
Side Skips, here we're going to crossover with the knee and the hip, quick, fast rotation of the hip for fast feet. We want to really snap those hips fast to have quicker feet, that's the key to quickness.
Control yourself through the core of your body, step down to the ground, keep those toes pulled up towards the shins, that caches and loads the ankle, ready to push off the ground quickly.
Skip crossing over the line, pull those toes up step quickly as you crossover, use your hips to rotate. This is great for rotational speed and quickness.
Steps small and quick, small and quick, rotate those hips, rotate those hips, step down to the ground, quick, quick feet, this is great work!
Skipiocca, here's a variation to Carriocca, where we skip taking small steps. We want to think small and quick with a skipping rhythm. This really changes up the beat, you have to really focus on stepping down to the ground, keep control of your core, this is great footwork through the hips.
Drop Skip, here we want to be quick, we've had the full range of motions bigger skip, now let's go down quicker with those feet. Turn the knee out, step down to the ground as quick as you can. Start slow and add speed, remember, you've got to have control before you could have speed. Great for balance and agility. Pull the toes up toward the shins, push down and away, push down and away.
QUICK SKIPS DETAILS
• Use a 5-10 yard distance.
• Down and Back = 1 repetition
• Complete 3 sets of 3 repetitions for each drill.
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