Developing Speed #2 by Roger White

Here is some advice on how to improve foot quickness.

Powerful Speed & Acceleration Exercise #3: Power Speed Drills

Power speed drills simply take skips and high knees and incorporate a light weighted object, such as a medicine ball.

  • Hold the ball (between 6 and 12 lbs) while performing skips and high knees. Focus on the foot landing quickly from the ground. Perform 3-5 reps for 20 yards and rest about 1-2 minutes between each rep.

Powerful Speed & Acceleration Exercise #4: Power Agility Ladder

Power agility ladders take the “power” concept above and incorporate them into ladder drills.

  • You can choose any drills and keep the focus on the foot moving quickly off the ground.

Author Links
This series is reproduced with permission by Roger White M. Ed., C.S.C.S.  For more information on developing athletic speed please visit


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