Step Drill
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Step Drill
Run Faster in 3 Easy Steps
Can anyone learn to run faster? Of course! But to become fast, you must train to be fast. There are several speed drills out there, but if you don't learn to do them properly, they will not be effective. One of the most basic foot skill drills is done within the speed ladder. I call it the "side to side" drill or the "side-step" drill. This speed ladder drill is extremely effective and great for developing and improving lateral foot speed and quickness if executed correctly.
These speed drills teach you when and where to place your feet and how fast or quickly to put your foot in a specific position and continue that pattern for consistency.
How to Do the Side-to-Side Speed Drill:
1) The knees should bend bringing the hips lower to the ground. About 10 to 15 inches lower than your normal standing position.
2) From this athletic position, and beginning on one side of the speed ladder while facing your body straight forward, quickly step with the right foot into the first square, then follow it with the left foot into the same square.
3) Then quickly step straight forward with the left foot into the second square then, follow it with the right foot into the same second square.
The key fundamentals of this drill often go unnoticed. What to focus on, while in motion, is what is most important. Don't work on trying hard; concentrate on when to move fast and where to put the foot in relation to your body position and the squares below you. Timing is important in this drill. Be patient, and wait for the foot to get over the square and then quickly punch the foot down into the square.
This speed ladder drill is great for the many obvious points of improvement like: foot quickness, body balance, consistency, patience, and confidence. But dig deeper. Why do this drill? Does speed training directly relate to you and your sport? You bet. Many athletes buy a speed ladder, or perform speed ladder drills, without really understanding the reasons why the drill is important to their sport in the first place. Concentrate and focus on how the drill and your specific movements within the drill relate to your own sport.
Ever watch basketball players play defense moving laterally? Or a running back in football? Or a young kid at the park moving to catch a frisbee. The key is when to use this skill. If used at the right time, with the right timing, then faking out your opponent will become easier and you will become a better and more successful athlete.
Anyway, Good Luck! Remember, it's not the drill...it's the how, when, and why to practice the drill!
About the Author
-The Speed Dr.
Do you want more free speed training drills, sports resources and college scholarship information from The Speed Dr. and other elite sport and speed specialists? Visit
http://www.thebestspeedtraining.com
or for personalized speed training instruction visit
http://www.thefastathlete.com
To be the best, you need to train with the best!
I need a door that does not drill into the wall?
I am looking for any type of door for my loft bedroom at college. It does not have a door at the bottom of the steps. I am not allowed to drill into the wall and this obviously presents a challenge. Any ideas on what kind of door I could get?
You have asked for a door and a door you can have without drilling into the wall. What you need is to create a frame that you can screw into to secure the hinges and latch. To do this without drilling into the wall you will need to pressure fit the frame.
I have built partition walls in apartments (flats) including doors using this method. What it requires is some accurate cuts and possibly shims. Due to fire regulations your dorm is probably made of a masonry product that is painted this is best but even if it is frame construction with finished wood you can use this method.
Cut a top and bottom plate that fills the width of the space. A little short is ok. Cut the right and left ends of your frame slightly big and slightly at an angle. You will hammer in the right and left sides pressuring the top and bottom. Alternatively you can cut it a bit short and hammer in a shim between the side and the bottom plate. Don't hammer shims above or below the bottom plates as it will mar the finish there. To make sure the side pieces don't move you can put some short screws angled between them and the top plate. Once the frame (wall) is installed you can proceed to install the door normally.
If you have large variations in humidity, you may have swelling of the wood (and expansion) during those times with subsequent drying and shrinkage at other times.
Alternatively, you could pressure fit between the side walls is this is more appropriate. Just reverse the lap on the corners.
Be careful about applying anything sticky to the walls (velcro) as it also may remove the surface finish. Be careful about too much pressure as it may crush the surface finish.
As I said this has to be done thoughtfully and carefully, but it can work just fine.
You will have to also consider how you will deal with the accusations of violating the rules against screws or nails as few will believe you can hang a door without damaging the walls.
If you choose to use a curtain you can use the same concept to hang a curtain rod, but it works better with a door because of the larger surface area.
HOW TO - Knockout Step Drill user guide