Univeristy of Washington Strength and Conditioning

Strength Training Information and Articles

  FOOT-SPEED DRILLS 

 

SPEED LADDER DRILLS

 

STRAIGHT RUN (1 foot in hole)

Facing the front of the ladder:

  • Run through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the second hole

  • Follow this pattern through the ladder

 

 

STRAIGHT RUN (2 feet in hole)

Facing the front of the ladder:

  • Run through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the same hole

  • Follow this pattern through the ladder

 

 

LATERAL RUN (1 foot in hole)

Facing laterally to the front of the ladder:

  • Run laterally through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot crossing-over in front of the left and into the second hole

  • Follow this pattern through the ladder

 

 

LATERAL RUN (2 feet in hole)

Facing laterally to the front of the ladder:

  • Run laterally through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the same hole

  • Follow this pattern through the ladder

 

 

LATERAL IN-OUT (Ali Shuffle)

Beginning in front of the right side of the ladder:

  • Step with LEFT (1) and RIGHT (1) foot at the same time - Left in the hole, right outside the ladder

  • Step with RIGHT (2) and LEFT (2) foot at the same time - Right in the first hole, left outside the ladder

  • Continue with pattern through end of ladder

 

 

LATERAL FORWARD-BACK
 *Variation - Take another step forward out of the ladder

Beginning in front of the right side of the ladder:

  • Step with LEFT (1) foot, followed by the RIGHT (2) - Both in first hole

  • Step with LEFT (3) foot, followed by the RIGHT (4) - Both outside the ladder

  • Continue with pattern through end of ladder

 

 

ICKEY SHUFFLE (1 foot out)
 *Variation - Backwards Ickey Shuffle

Beginning at the right side of the ladder:

  • Step with LEFT (1) foot, followed by the RIGHT (2)

  • Step out with LEFT (3) foot

  • Step forward with RIGHT (4) foot, follow with LEFT (5)

  • Step out with RIGHT (6) foot

  • Step forward with LEFT (7) foot, follow with RIGHT (8)

  • Continue with pattern through end of ladder

 

 

ICKEY SHUFFLE (2 feet out)
 *Variation - Backwards Ickey Shuffle

Beginning at the right side of the ladder:

  • Step with LEFT (1) foot, followed by the RIGHT (2)

  • Step out with LEFT (3) foot, followed by the RIGHT (4)

  • Step forward with RIGHT (5) foot, follow with LEFT (6)

  • Step out with RIGHT (7) foot, followed by the LEFT (8)

  • Step forward with LEFT (9) foot, follow with RIGHT (10)

  • Continue with pattern through end of ladder

 

 

LINE DRILLS / DOT DRILLS

Select 3-4 drills, do each of them 2x for 5-10 seconds.  Focus on quality foot contacts, not conditioning.  All drills are identical for both the Line Drills and the Dot Drills - Choose whether to use lines or dots (These same drills can be used for jump roping also).

 

 

FORWARD-BACKWARD
 *Variation - Two feet, Right foot, Left foot

Beginning behind the line (1):

  • Hop forward (2) and backward (beginning position 1) over the line, repeat pattern

 

SIDE-SIDE (2 Foot)
 *Variation - Two feet, Right foot, Left foot

Beginning on the left side of the line (1):

  • Hop side (2) to side (beginning position 1) over the line, repeat pattern


 

 

CROSS-OVER

Beginning with feet crossed over the line (1)

  • Cross RIGHT foot (2) in front of LEFT foot (2) over the line, repeat pattern

 

 

ALI SHUFFLE

Beginning with feet split across the line (1)

  • Simultaneously step with both feet forward and backward (2) across the line, repeat pattern

 

 

LINE TOUCH

Beginning with feet straddling the line (1)

  • Simultaneously touch the line with both feet (2)

  • Hop back to straddling the line (Beginning position 1), repeat pattern

 

 

SQUARE (2 Foot)
 *Variations - Clockwise & Counter-clockwise

Beginning at the lower right corner

  • Hop laterally to lower left corner (2)

  • Hop forward to upper left corner (3), then hop laterally to the top right corner (4)

  • Hop backward to bottom right corner (Beginning position 1), repeat pattern

 

 

FIGURE 8 (2 Foot)

*Variations - Clockwise & Counter-clockwise

Beginning at the lower right corner

  • Hop laterally and forward to upper left corner (2)

  • Hop laterally to the top right corner (3)

  • Hop laterally and backward to bottom left corner (4)

  • Hop laterally to the bottom right corner (Beginning position 1), repeat pattern

 

 

SQUARE (1 Foot)
 *Variations - Clockwise & Counter-clockwise, Right foot & Left foot

Beginning at the lower right corner

  • Using the left foot (1), Hop laterally to lower left corner (2)

  • Hop forward to upper left corner (3), then hop laterally to the top right corner (4)

  • Hop backward to bottom right corner (Beginning position 1), repeat pattern

 

 

FIGURE 8 (1 Foot)
 *Variations - Clockwise & Counter-clockwise, Right foot & Left foot

Beginning at the lower right corner

  • Using the left foot (1), Hop laterally and forward to upper left corner (2)

  • Hop laterally to the top right corner (3)

  • Hop laterally and backward to bottom left corner (4)

  • Hop laterally to the bottom right corner (Beginning position 1), repeat pattern

 

 

X - (Forward-Backward)

Begin straddling the line in the lower half:

  • Hop forward and onto the midline (2)

  • Hop forward into a straddle position over the line (3)

  • Hop backward and onto the midline (4)

  • Hop backward into a straddle position over the line (Beginning position 1), repeat pattern

 

 

X - (Forward-Flip)

Begin straddling the line in the lower half:

  • Hop forward and onto the midline (2)

  • Hop forward straddling over the line (3)

  • Flip 180°, staying straddled over the line (4)

  • Hop forward and onto the midline (5)

  • Hop forward straddling the line (6), Flip 180° and repeat pattern

 

 

JUMP ROPE ROUTINE - In Place

 

 

•          THE FOLLOWING PROGRESSION SERVES AS A GUIDELINE.  USE ANY ORDER YOU WISH.

•          GRADUALLY INCREASE THE NUMBER OF JUMPS OR TIME FOR EACH DRILL.

•          1.  REGULAR 2 FOOT JUMP                 X50

•          2.  SIDE TO SIDE (1 TO 2)                     X50

•          3.  UP & BACK ( 1 TO 4)                         X50

•          4.  BOXER SHUFFLE                              X50

•          5.  UP & BACK 1 FOOT (1 TO 4)             X25 EACH

•          6.  SIDE TO SIDE 1 FOOT (1 TO 2)         X25 EACH

•          7.  TRIANGLE (1-2-4, 2-1-3)                     X50

•          8.  FOUR SQUARE (1-2-3-4)                    X50

•          9.  DOUBLE JUMP W/BOUNCE               X50
ROPE UNDER FEET TWICE

•          10. DOUBLE JUMP NO BOUNCE            X50
ROPE UNDER FEET TWICE

•          11. SPEED JUMP ( AS MANY JUMPS IN 30 SEC.)

 

 

Jump Rope Routine - Down-a-line


Do these drills running down a line, not standing in place, 2 x 20yds - concentrate on quality foot-contacts and proper technique.  Pick 6-8 of the drills each time or add your own.
Bunny Hop
Hop forward down the line
Single-leg Bunny Hop
Hop forward down the line on one leg
Side-Side Bunny Hop
Hop forward down the line, while crossing back and forth over the line
Side-Side Single-leg Bunny Hop
Hop forward down the line on one leg, while crossing back and forth over the line
Lateral Bunny Hop
Moving laterally down the line, hop forward and backwards across the line
Lateral Single-leg Bunny Hop
Moving laterally down the line, hop forward and backwards across the line on one leg (outside leg)
Lateral Hop
 Hop sideways down the line
Lateral Single-leg Hop
 Hop sideways down the line on one leg (outside leg)
Ali Shuffle
Moving laterally down the line, alternate your feet forwards-backwards - Right in front, Left in front, etc.
Scissors Step
Moving forward down the line, cross your feet in front of each other so that your feet cross over to the opposite side of the line in a "scissoring" motion