Practice your footwork using this drill, and focus on having a good, balanced split step to push off from. Your first step is the most important one, and needs to be balanced and explosive.

This footwork drill can help you work on changing direction quickly and efficiently. Start in a ready position with one foot parallel to the baseline. Without crossing over or coming up out of ...

To do the drill correctly, you need to make a Frappier four square plyometric pattern. It is made up of two lines of 48 inches forming four squares of 24 inches in each direction. How do I do the ...