Speed & agility · Footwork speed · Beginner · ~3 min
Court-line quick feet
Fast, light stepping over a line builds foot speed and rhythm without jumping.
▶ SB Speedworks -- Quick Feet Line Drills — Sean Bennett Speedworks (YouTube)
More videos: 5 Fast Feet Exercises To Improve Foot Speed | Home Fast Feet & Coordination Training Session (7mlc) · Part II Quick Feet Line Drills (Jerry Shreck)
Prescription4 × 15 s · rest 30 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Stand beside a court line (or tape on the floor).
How to do it
- Step in-in-out-out across the line as quickly as you can stay accurate.
- Try side-on in-in-out-out, then forward/back.
- Stay on the balls of the feet.
Technique cues
- Small, fast steps
- Quiet feet
Common mistakes
- Looking down too much
- Big heavy steps
Easier
Slow tempo, call the pattern aloud.
Harder
Longer sets or new patterns (crossover, icky shuffle).
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.