Foot Speed Workouts

Foot speed workouts are a subset of plyometrics, a method of muscle training, that help with all facets of speed. Two popular methods of training for foot speed are the speed ladder and the four square. These exercises can be performed to repetitions or time.

  1. Identification

    • Foot speed workouts are workouts designed to improve the facets of a person's footwork such as agility and quickness rather than overall speed. Foot speed workouts affect facets of sports such as a basketball player's first step or a football player's ability to cut and change directions in a split second.

    Ladder Drills

    • Ladder drills involve a speed ladder and performing drills in which your feet move in and out of the ladder's boxes. An effective basic exercise is the two-in. Begin by stepping one foot into the first box in the ladder. Now bring the next foot into the box. Continue this pattern until you have completed the ladder.

    Four Square

    • A four square is a large square made up of four smaller squares. Often, boxes are labeled with the numbers 1 to 4. Basic four square exercises are jumping from each box clockwise and counterclockwise.