3 Exercises to Improve Your Kid's Footwork

The average child is not getting enough sport movement development.  One category is footwork training.  Fast feet and agile feet are not the same thing.  The goal is to develop fast feet that lead to a forceful output when running, changing direction, landing, etc….

Improve your kid’s footwork

Footwork training should assist in developing a kid’s ability to apply force into the ground and move quickly while maintaining control over their center of gravity (or the direction they need to move). Plyometric drills like box jumps and strength exercises like squats are extremely valuable in developing faster footwork skills.  However, I am going to focus on three basic exercises that can be built into fun running patterns for young athletes.  I have chosen these three exercises and their footwork pattern because the average parent will understand the movements and be able to lead their child through the drill.  I also think about my kids who are 6,8, and 9 and find that all of them can do these exercises fairly well to some degree.


The video features these three exercises to improve your kid’s footwork :

Chopping Steps

  • Using rings or ladder squares run in and out of the square.  Have your athlete initiate the drill with the right foot first, then do a second round that leads with the left foot.
  • Still encourage arm action during the drill.
  • I like giving them timed intervals.
  • 3 rounds of 30 seconds per leg.
  • Rest 30 seconds after the right and left leg have been done.
  • Total time = 5 minutes

Lunges- with Arm Action

  • Opposite arm moves forward than the leg in front)
  • I like giving them timed intervals.
  • 3 rounds of 30 seconds per leg
  • Rest 30 seconds after the right and left leg have been done.
  • Total time = 5 minutes

Side Shuffles

  • Encourage arm action.
  • Pick a space where they can perform this drill for 5 yards
  • Have them begin with their knees bent.
  • Encourage them to keep their hips and shoulder forward.
  • I like giving them timed intervals.
  • 3 rounds of 30 seconds per leg
  • Rest 30 seconds after the right and left leg have been done.
  • Total time = 5 minutes

Create a running pattern that incorporates linear running and lateral movement.  Make sure when it is performed your athlete does not change the drill into a zig zag or side running drill.  These are great movement patterns, but focus on different footwork patterns than the one highlighted in this video.

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