Developing fast feet can give you a major advantage in a variety of sports. For example, a tennis player with fast feet can chase down more balls. As a football player, you can make quick moves to separate yourself from defenders. As a baseball player, you can steal more bases or get a better jump on fly balls when playing the outfield. Former NFL player Donovin Darius recommends strengthening your lower leg muscles to develop quickness and explosion, as well as performing intense drills.
Things You'll Need
- Barbell or 2 dumbbells
- 20 barriers, 1 foot high
Strengthen Your Calves and Ankles
Develop your calf muscles with calf raises. Stand erect and hold a barbell across the back of your shoulders or a pair of dumbbells in your hands. Begin with your feet flat on the floor, and then lift your heels as high as possible before returning to the starting position. Perform three sets of 15 to 20 repetitions for each exercise, or try to work up to that level.
Perform body-weight calf exercises by positioning the balls of your feet on the edge of a step, with your heels in the air. Drop your heels as low as you can to assume the starting position. Flex your feet to raise your heels as high as possible and then return to the starting position, using control.
Strengthen your ankles by doing a chair exercise. Sit in the chair with your feet flat on the floor. Lift your toes as high as you can while the rest of each foot remains on the floor. Lower your toes to the starting position to complete one repetition.
Perform Drills to Make Your Feet Faster
Stand on a surface on which distances are marked, such as a football field. Begin the drill by jogging for 10 yards. Continue moving forward for another 10 yards, but focus on picking your feet up and putting them down as quickly as possible. Keep your feet in front of you and try to complete as many steps as possible with the second 10 yards. Repeat the pattern for the length of the field.
Place 20 low barriers, each about 1 foot high, in a straight line on the floor, with the barriers set 18 inches apart. Run down the line as fast as you can while taking one step between each of the barriers.
Run in place while moving your feet as quickly as possible. Lift your toes about 1 inch above the floor with each step. Take as many steps as you can within 30 seconds.
Tips & Warnings
- Perform an aerobic warm-up before you do any exercises or drills. Ride an exercise bike or perform a similar cardio activity for five to 10 minutes, working hard enough to break a light sweat.
- Photo Credit ivansmuk/iStock/Getty Images
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