Drill Type

Footwork & Agility Drill


This footwork and agility drill is a general athletic skill builder that will result in better base running and defensive skill.


  1. Start from a good athletic position.   Explode using the knee and the hip to move the feet.
  2. You can also go from a crossover to an explosive sprint. Drive that knee and hip quick across, bust into an acceleration sprint. Cross and go quickly.

Coaching Tips

  • Stay in your power position as much as possible.
  • Your feet will always follow your knees and hips.
  • Use those hips to get your feet in position to put force into the ground for greater acceleration and speed.

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