5 drills

First Step Quickness

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  1. KNEE DRIVES ON WALL
    2 × 10s WORK · rest 90-120s
    Speed
  2. RESISTED ROTATIONAL STEP UPS
    2 × 6 · rest 90-120s
    Strength
  3. RESISTED REVERSE LUNGE + FIRST STEP
    2 × 6 · rest 90-120s
    Speed
  4. RESISTED DROP STEP + FIRST STEP
    2 × 6 · rest 90-120s
    Speed
  5. PLATE ROTATION + FIRST STEP
    2 × 6 · rest 90-120s
    Speed