11 Essential Speed And Agility Drills For First Step Quickness (Partner Speed Workout)
In today’s video, we give you a full First Step Quickness workout. This is done with a partner, however, if you are by yourself you can add some of these exercises to your workout regimen already.
During this workout, it is key to remember how many times your foot touches the ground, how fast you are catching the ball and how many times the ball drops or bounces. This is for you or your kids to see the progression that they are getting from after doing this First Step Quickness workout after a few times.
You or your child can be doing this workout 2-3 times a week. If you do this workout multiple times you should be using the same ball (tennis or lacrosse ball) and be doing it on the same surface (concrete, basketball court, grass or turf). Each time you do it and if the ball or surface is different it will affect your tracking.
First Step Quickness Exercise Breakdown:
Left Leg Up 2 Hands – 2 Sets | 10 Seconds
How To Perform: Be about 10 feet away from a partner or way. Be on your right leg and play catch but make sure to catch with 2 hands.
Right Leg Up 2 Hands – 2 Sets | 10 Seconds
How To Perform: Be about 10 feet away from a partner or way. Be on your left leg and play catch but make sure to catch with 2 hands.
Left Leg Up Right Hand – 2 Sets | 10 Seconds
How To Perform: Be about 10 feet away from a partner or way. Be on your right leg and play catch but make sure to catch your right hand only.
Right Leg Up Left Hand – 2 Sets | 10 Seconds
How To Perform: Be about 10 feet away from a partner or way. Be on your left leg and play catch but make sure to catch your left hand only.
Blind Reaction Grab – 3 Sets | 6 Reps
How To Perform: Have a person behind you toss the ball either 45 degrees to the right or left, or straight in front of you. Once you see the ball come over your shoulders you will launch out and grab the ball within 1-2 bounces.
Ball Drop Reaction – 3 Sets | 6 Reps
How To Perform: You will be around 6-8 feet away and you will have your partner with his arm out with the ball. Then when your partner drops the ball you will launch and get the ball. Try to get the ball with one bounce on the ground. If it becomes easier or harder have your partner stand further or closer to you.
Toss Reaction – 3 Sets | 6 Reps
How To Perform: You and your partner will be facing each other. Then your partner will toss the ball either left or right and you will have to grab the ball within 1-2 bounces.
Single-Leg Side Toss & Catch – 3 Sets | 10 Seconds
How To Perform: Be in a pitcher stance in baseball and play catch with your partner or a wall. Have a distance of about 10 feet.
Single-Leg Side Toss & Catch Alternate – 3 Sets | 10 Seconds
How To Perform: Be in a pitcher stance in baseball and play catch with your partner or a wall. Have a distance of about 10 feet. Switch legs than what you just did.
Distance Reaction Catches – 2 Sets | 8 Reps
How To Perform: Both your partner and you will be facing the same direction so you will have your back turned to him or her. You will be around 20- 25 feet away from each other. When your partner says “ball” when they throw the ball you will do a 180 and catch the ball. These are bounce passes also. If it is a bit hard call out “Ball” 1-2 seconds before you throw the ball.
Distance 180 Catches – 2 Sets | 8 Reps
How To Perform: Very similar to the “Distance Reaction Catches however the difference is the person throwing the ball will call out which way the person does the 180, either left or right.
We also have a downloadable PDF for this workout showing you the exact exercises (picture and written breakdown) with the exact sets and reps included. Here is the link to it: https://twicethespeed.com/wp-content/uploads/2018/12/First-Step-Quickness-Workout_PDF-Draft.pdf
If you are a Parent, Coach or Athlete who wants to become more explosive, faster, or more agile be sure to check out The Twice The Speed Training System HERE!