NC States Secret Behind Quickness in their Feet:

ROPE PROGRAM

30 Seconds between each drill. Go through the rope circuit 3 times then do the acceleration work that follows.

50 - 2 foot jumps

100 - 1 foot hops (25 per leg then switch)

50 - running contacts

50 - Skipping contacts

50 - 2 foot jumps for speed

50 - 2 foot jumps laterally across a line

50 - 2 foot jumps front/back over the line

25 - rapid squat jumps

25 - lateral hurdle hops

On the sprint acceleration drills, emphasize getting the feet down quickly, gradually increasing the stride length by 6 inches or so over the first 5 or 6 steps. The first step shouldn't be out over 12 inches or so.

Carioca with quick downs 15 yds. X 3

Falling straight on sprint starts 10 yds. X 3

Sprints starts from lead right 10 yds. X 3

Sprints starts from lead left 10 yds. X 3