Ten Minutes of Quick Footstep Training improves foot speed and body coordination Venue Setting: First Exercise: Second Exercise: Third Exercise: Fourth Exercise: Fifth Exercise: Sixth Exercise: Seventh Exercise: Eighth Exercise: Ninth Exercise: Tenth Exercise:

Hello everyone, today we share ten minutes of rapid foot training to improve foot speed and body coordination, I hope you like it!

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Today is a quick footwork training course that helps us improve our foot speed and develop our coordination, it helps many areas in the actual battle, acceleration, deceleration, change of direction, etc., we have a total of 10 exercises, each exercise lasts 30 seconds, with a break of 20 seconds, and we officially begin below:

<h1 class="pgc-h-arrow-right" data-track="3" > site setting:</h1>

I formed a triangle with three marker discs, one step apart from each other, without any additional equipment, took three marker discs or objects, and we immediately began the first exercise.

Figure 1 - Site Setup

<h1 class="pgc-h-arrow-right" data-track="57" > the first exercise:</h1>

In the first quick foot exercise, we alternate our feet forward and backward in front of and behind the marker disc.

Figure 2 - Alternate feet before and after

Maintain a forward and backward rhythm, make sure our arms and feet are in sync, ready, three-two-one.

Figure 3 - Keep the pace

<h1 class="pgc-h-arrow-right" data-track="58" > the second exercise:</h1>

The second exercise is a lateral quick-step training in which we move from side to side, with two marker plates in front of us, two steps between them and three steps on each side.

Figure 4 - Lateral Quick Footstep Exercises

Similarly, our arm movements and foot movements should be synchronized, keeping tiptoes up so that our feet will be light and ready, three-two-one

Figure 5 - Arm and foot synchronization

<h1 class="pgc-h-arrow-right" data-track="59" > the third exercise:</h1>

For the third exercise, we start in the middle of the first two marker discs, we take one step on each side and two steps in the middle.

Figure 6 - Footstep exercises on both sides

So swing our arms again, but we basically stay where we are, put our feet on either side of the outer marker plate, ready, three-two.

Figure 7 - Pedal on both sides of the marker plate

<h1 class="pgc-h-arrow-right" data-track="60" > the fourth exercise:</h1>

For the fourth exercise, we do a front cross, one leg crossing the other in front, and we will take two steps between the first two marker discs, three steps on each side.

Figure 8 - Cross Step Exercise

So the hips have to turn, but still keep the toes and arms in sync, rest for a few seconds, and we're ready to go.

Figure 9 - Turning the hip

<h1 class="pgc-h-arrow-right" data-track="61" > fifth exercise:</h1>

The fifth exercise is a reverse cross, like a front cross, this time our feet are crossed behind the other, in this exercise we only put one foot in the middle of the two marker plates and the two sides.

Figure 10 - Reverse Cross Exercise

So you need more coordination in this exercise, practice slowly, and then after you're confident, pick up the pace. Let's prepare, three, two, one.

Figure 11 - More coordination

<h1 class="pgc-h-arrow-right" data-track="62" > sixth exercise:</h1>

The sixth exercise is circular slide, so we'll circle around the two signs in front of us, touching the ground as much as possible with our feet.

Figure 12 - Circular slide exercise

For this training, we have to start for 15 seconds in one direction, then 15 seconds in reverse, 3, 2, 1.

Figure 13 - 15 sec in each direction

<h1 class="pgc-h-arrow-right" data-track="63" > seventh exercise:</h1>

The seventh exercise is a double-circle slide, where we once again slide around the two marker discs in front of us, and once we reach either side, we make a separate circle around the outer marker disc

Figure 14 - Double lap slide

So try again to circle as much as you can in both directions and we're ready to get started.

Figure 15 - Turn as closely as possible

<h1 class="pgc-h-arrow-right" data-track="64" > the eighth exercise:</h1>

In exercise eight, we start with the signs behind the plate, we take two steps to the middle, then three steps out to the sides, then back to the middle, back to the starting point before starting in the opposite direction.

Figure 16 - Three-way footwork exercises

Repeat this movement for 30 seconds, keeping the toes and arm movements synchronized, and preparing for three-two-one.

Figure 17 - Arm and tiptoe synchronization

<h1 class="pgc-h-arrow-right" data-track="65" > the ninth exercise:</h1>

In Exercise Nine, we're going to go back and forth between the three marker discs, and we're going to go around each marker disc and shuttle back and forth between them until we get back to the starting point.

Figure 18 - Bypassing Each Flag Disk

We repeat this movement for 30 seconds to make sure your arms and feet are synchronized.

Figure 19 - Make sure your hands and feet are in sync

<h1 class="pgc-h-arrow-right" data-track="66" > tenth exercise:</h1>

Now to the last quick foot exercise, we'll start with the marker disc behind the triangle, take two steps forward and two steps back, then two steps forward and two steps further ahead.

Figure 20 - Two steps forward and backward

Do the same action back to the starting point, so this action needs a little bit of rhythm and coordination, start slowly, and speed up when we have confidence in it.

Figure 21 - Gradually speed up

Today's content is here, more exciting football teaching, please continue to pay attention to the road of football!