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Quick Skips. Now let's take our larger basic agility movements and let's take those down into a quick skipping action. Straight ahead, skip as quick as you can. Step down, down, down to the ground. We want to bounce off the front part of the foot.
Down and back is one repetition. Do three sets of 3-5 repetitions. Pop off the front part of the foot. Quickly step down to the ground, down to the ground as you skip. This teaches that faster quicker motion the muscles need to respond.
Lateral skip, moving sideways, we don't want to cross the feet. Get your skipping rhythm, push away from the direction you want to go. Push to the right to go left, push to the left to go right. Stay on the front part of the feet. Keep your core solid and locked in. Get that skipping rhythm. Increase your speed as you go across.
Down and back to the right and left is one repetition. Do three sets of three repetitions.
Now let's go skip and crossover. Use the knee and the hip as fast as you can. Your feet will follow your hips. The faster you rotate your hips the faster the crossover you get.
Rotate, bring the knee across. Don't reach with the heels and the feet. That puts us out of position. We want to stay in a power position by stepping down to the front of the foot.
Drop skip. Coming backward, turn the knees out and step down quickly.
Again, the faster you move your hips the faster your feet will go. Step down, down, down, that's where quickness comes from. Put the foot back on the ground as quick as you can. Keep the toes pulled up toward the shins so it's cocked and loaded ready to push off.
Down and back is one repetition. Do three sets of three repetitions.
QUICK SKIPS DETAILS
* Use a 5-10 yard distance. * Down & Back equals 1 repetition. * Complete 3 sets of 3 repetitions for each drill.