Footwork drills to keep you agile while on quarantine

While the rest of the world hits pause to stay protected from the virus or recover from its blows, professional athletes, health buffs, and fitness enthusiasts are not hitting pause on training. Workouts that focus on speed, agility, strength, and conditioning can be done at home, with little to no equipment. John Eilermann.

Image source: instructables.com

Image source: fitpeople.com

One of the most popular footwork drills that athletes swear by is jump rope. From boxers to tennis players, jump rope helps improve an athlete’s mind-body coordination. It also develops a person’s endurance, speed, and agility. Jump rope drills can vary in height and speed, depending on the athlete’s preference and training needs. John Eilermann.

Step drills are effective ways to enhance footwork, stability, and agility. Side-to-side and front-to-back step workouts build various footwork skills that are necessary for sports that are big on footwork. Along with step drills, ladder drills that are done front-to-back and side-to-side help develop core, leg, and ankle stability. John Eilermann.

It should be an athlete’s second nature to start any workout with a warmup and edit it with a cool down. Warming up with dynamic stretches before a training session prevents one from overstretching their muscles and hurting their joints while working out. A cool-down may have the same stretches as the warmup, but they must be static to release tension. John Eilermann.

Soccer training: The weak foot

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Having a weak foot in soccer is perfectly normal. Even the greatest players in the world have a weak foot which of course, over time they’ve trained to make it stronger. And so should you. Here are a few pro tips on increasing the proficiency of your weak foot.


Juggle with the weak foot as often as you can.

Juggling is a great way to increase your control over the ball, and it’s as dazzling to see as it is to do. As such, having your weak foot get used to juggling will make it more adept in overall control when it comes to kicking.


Practice trapping and catching with the weak foot.

Trapping is such an underrated skill for soccer players. Toss the ball up and kill the bounce as soon as it lands with your weak foot. Another way of killing the bounce is catching the ball with your weak foot. Alternate between trapping and catching to increase the weak foot’s control.

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Dribble with the weak foot.

Try running at different speeds, but instead of dribbling the ball forward using both feet, use only your weak foot. This is another great drill for control.


Practice free kicks using the weak foot.

This drill improves control and increases power of the weak foot. Experiment with your shots as though you were using your strong foot. Watch your form as you do this drill.


Hello, I’m John Eilermann, a World War 2 and soccer enthusiast. Follow me on Twitter for more updates.