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Agility: Heel Flicks

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

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The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.

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Side Step:

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

Fast feet:

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

High Skip:

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Grapevine:

This is a fun warm up and really improves movement.

Step out to your right side on your right foot. The left leg crossed behind the right foot to place the left foot on the ground.
Step out to the right again with the right foot and bring the left foot this time in front of the right leg.
Repeat in the opposite direction so that the left leg leads.

Speed Footwork

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