Before you can train your body for quick feet you need to have solid core strength. After proper conditioning there are many drills that challenge your forward, backward, and side-to-side movements. Agility training involves teaching your body to respond to a quick start acceleration , a quick stop deceleration and a quick stop to start re-acceleration. To successfully do this you require balance, coordination, speed, reflexes and strength. When training for agility you can use a ladder, circles, cones, or jump rope to help you move faster, better, and safer. Any equipment is fine if you keep in mind the concept of stopping and starting efficiently.
Believe it or not, the quality of a players first step can mean the difference between winning and losing a match. Both the success of off the ball movements, and on the ball movements begin and develop from a players first step being better than the opponents first step. The footwork training range needs to be quite narrow and small with quick feet. Training this first step in your players is one of the biggest favors you can do for their player development. The first step is the platform that all action in the game builds from.
Learning the workout secrets of NFL players isn't easy. We asked former Jacksonville Jaguars defensive back Donovin Darius for the secret to developing quick footwork. When was the last time you saw a running back or wide receiver in the open field and with one shift of their body to the right or the left the defender goes flying like two Fs in battle? Or how about the time you saw a cornerback lined up one yard in front of a wide receiver in a bump and run position, and all of a sudden when the ball is snapped the receiver runs by the cornerback as if his feet were stuck in quicksand? Well, that happens all the time and for the same reason.