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4 footwork drills workouts Redefining Strength

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Rating: 4.0; Vote: 1

4 footwork drills workouts 1. The 5 Minute Line Drill Burner (0: 09) 2. The 20/20/20 Cardio (1: 22) 3. The Fast Feet Cardio (3: 51) 4. The 9-Minute Unilateral Burner (5: 23) The 5 Minute Line Drill Burner Set a timer for 20 seconds and move right from exercise to exercise. Complete 3 rounds without resting. CIRCUIT: 20 seconds Line Hop Overs 20 seconds Line Weaves 20 seconds Line Ickey Shuffle 20 seconds Line Jacks 20 seconds Line Twists The 20/20/20 Cardio Set a timer for 30 seconds intervals. You will work for 30 seconds on one move then 30 seconds on another move before -resting- for 30 seconds performing the active recovery. Complete 4 rounds on a circuit then rest 1-2 minutes and move on to the next circuit. CIRCUIT #1: 30 seconds Two Forward One Back 30 seconds Diagonal Skaters to High Knees 30 seconds Circle Run CIRCUIT #2: 30 seconds Line Lateral Scissors 30 seconds Squat Hops 30 seconds Circle Run CIRCUIT #3: 30 seconds Ins and Outs 30 seconds Line Diagonal Hop Over 30 seconds Circle Run CIRCUIT #4: 30 seconds Front Back Hop Overs 30 seconds 4 Way Scissor Hops 30 seconds Circle Run The Fast Feet Cardio Set a timer for 30 seconds of work 10 seconds of the fast feet drill between moves. Move from one exercise to the next in the circuit, doing that move between drills. Rest 45-60 seconds between rounds and complete 4-6 rounds. CIRCUIT: 30 seconds High Knees Heisman 10 seconds Fast Feet 30 seconds Forwards Backward Scissor Hops 10 seconds Fast Feet 30 seconds In Out Circle Run 10 seconds Fast Feet 30 seconds Line Twists 10 seconds Fast Feet 30 seconds Line Diagonal Hop Over 10 seconds Fast Feet 30 seconds Line Jacks 10 seconds Fast Feet The 9-Minute Unilateral Burner Complete all three moves on one side then switch to the other side. Then repeat starting back on the first side. Complete 3 rounds through on each side without resting. 30 seconds per side Line Run Tap Back Shuffle 30 seconds per side Skater Hop Lateral High Knees 30 seconds per side Single Leg X Hop ---Need NASM or AFAA continuing education credits?
Date: 2022-03-30

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Comments and reviews: 4

Natasha
This question is irrelevant really but where do you get your shoes from! What are they called, I have been looking at squat shoes but yours look pretty flat and comfortable to wear, trainers feel to bulky for this kind of stuff, I usually train without shoes at home as it feels better for legs and alignment but I'd have a pair of those!
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Tyler
I always really love these hybrid interval workouts. I have a good bit of scar tissue and range of motion loss in my ankle due to previous sprains though. It makes it difficult to consistently work on footwork. Are there any methods you'd recommend or may of personally used to repair ankle damage like that?
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sport
Line Run Tap/Back Shuffle. Brain teaser! I had to redo many times over: ) Thank you for this video. I am travelling for business, and this was perfect in my hotel room when their gym isn't yet open. Kiwi is much better at this than me: )
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sportif
hi can you make a video on how to have bulletproof joints? i think you have insane joints and tendons (i think strenghening the joints is as important as streghening the muscle or should i say more eeven more important
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