How to... be faster on your feet
Make these moves from BXR London coach Courtney Fearon part of your training routine and soon you’ll be flummoxing opponents with some lightning-fast feet
Tip-toes
Concerned about getting caught on your heels and letting an attacker run through on goal? This move will ensure your feet stay on high alert at all times. “During a match you need to be on your toes so you can change direction swiftly,” explains Fearon. “Touch each box with both feet quickly and progress up the ladder.”
Hip twists
Footballers love showing off their dance skills after scoring a goal. But this isn’t the Roger Milla shuffle; it’s a quick-fire routine that helps to soup up your soles. “Instead of jumping straight through each box, leap to the left and then to the right, twisting your hips as you move.”
Back and forth
Intricate footwork will allow you to avoid crunching tackles and evade opponents like a Jack Russell. “This one is all about speed. Put your left foot in the ladder, then spring backwards so that both feet are outside of it, before placing your right foot in the next box. Keep alternating feet until you have reached the end of the ladder.”
Agility drill
A slippery winger could leave you chasing shadows for 90 minutes – but not if your feet are razor sharp. “Start on the middle cone, then dart sideways to the right cone, dash to the left cone and return to the middle one. Repeat that sequence at high speed for 30 seconds.”
Medicine ball skater jumps
The simplest of exercises can be the most effective if you’re looking to bolt beyond a marker. “Hold a medicine ball and begin by leaping off your right foot and landing on your left. In the same move, jump back to the starting position and repeat for 30 seconds. Using one leg mimics playing football, and adding weight improves power.”