Suicides can be a good drill unfortunately coaches often don’t use them as effectively as they could or maximize their conditioning benefit. They should be done once or twice a week, like a runner’s speed work or they can be done to exhaustion to build endurance. Coaches too often use them as a punishment; a player has to make his foul shots, if not the team has to run. Or coaches use them as a warm up, however most players don’t run as fast as they could because they don’t want to pull a muscle.
The drills below make you think about your footwork and execute efficiently. They make you use different muscle groups in different combinations. Done regularly, your footwork will improve. These drills are especially important for young players as they get bigger and are getting use to their growing bodies.
Warm up before you begin – Always go as fast as you can – Stretch when you are finished – Time your sessions; you will get faster as you get fitter – Always use good form – Keep an exercise log in a composition notebook.
Speed Drill: Do 5 jumping jacks and run to the opposite sideline. Stop on the line and do 5 more jumping jacks. Reverse pivot and run back. Pivot to the start position.
Euro Step: Do 5 jumping jacks crossing your feet. Euro step to the opposite sideline. Do 5 more jumping jacks crossing your feet. Reverse pivot and run back. Pivot to the start position.
Defensive Slide: Turn sideways. Do 5 knee ups and slide to the opposite side line. Do 5 more knee ups and slide back to the start.
Karaoke: Do 5 squats and karaoke to the opposite side line. Do 5 more squats and karaoke back to the start.
Hop: Jump straight up as high as you can 5 times. Hop to the opposite side lading on your toes softly each time. Jump straight up as high as you can 5 more times and hop back.
Back Pedal: Start facing forward and jump about face. Do this 5 times and back pedal to the opposite side line. Do 5 more about face jumps and back pedal back.
Skip: Do 5 burpees and skip to the opposite side line. Skip smoothly, raising your knee as high as possible. Do 5 more burpees and skip back to the start.
Shot Blocking: Jump straight up 5 times like you are blocking a shot with 2 hands. Start with your left foot and take 2 steps forward. Jump up and make a block with your left hand. Repeat this to the opposite side line. Reverse pivot and repeat, this time stepping forward with the right foot and making the block with the right hand. Always jump straight up, picking a spot in air at the top of your jump, where the ball would be. Do not turn your shoulders.
Do the full set of footwork drills once a week. On other practice days, it’s okay to do 2-3 drills as a warm up.
Email me at firstname.lastname@example.org and I’ll tell you what exercises to add to make you even better OR to discuss the how the routine and is working for you.