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DOT DRILL
Try this with your vertical program. Do it 3-4 times a week. After about 3 weeks you will quickness increases!
Take tape and lay out 3'x 4' square on your carpet. Then take small pieces of tape and put a piece in all 4 corners, and one in the middle. The two bottom corners will be "A,B". The middle is "C", and the top 2 pieces are "D,E."
It should look like this...
Another way to improve quickness...
You need a box, any size you can easily jump off and on too.
Developing Leg Strength and Foot Speed with Minimal Equipment
Leg strength plays an important role in developing foot speed. Foot speed is essential for success in all sports. This article describes a seven-exercise circuit that has been used with good success by professional athletes to increase functional leg strength and foot speed. The circuit requires a minimum of equipment and time. All you need is a 6-inch box, a good, sturdy pair of cross-training shoes and the will to work. If you do the drills correctly and do them regularly, you will increase first-step speed when moving forward, backward and side to side. For maximum effectiveness and safety, do the drills on a smooth grass surface or soft mat. Avoid doing them on hard or uneven surfaces. Be sure to warm-up and stretch before exercising and to cool down after.
Start with one circuit of each exercise. Do the first exercise, rest a minute and then do the next exercise. Do 1 set of 10 reps of each exercise in the first circuit. Gradually build to 3 circuits. Start slowly to develop good technique. Never sacrifice technique or safety for speed. Once your technique is good, gradually increase speed. When you can do 3 circuits of 10 reps of each exercise, go for time. Start with 15-second circuits. Do as many reps of the first exercise as you can in 15 seconds. Rest a minute and do the next exercise. Do 3 circuits. Gradually increase exercise time to 20 and 30 seconds. Repeat the circuit 2-3 times per week with at least one day of rest between workouts.
1. Box Speed Jumps. Place a 6-inch box in front of you or face a staircase, but use only the first step. Your goal is to jump (two feet) up and back down as fast as you can.
2. Lateral Box Speed Jumps. Turn your right side to the box and repeat the previous drill by jumping up and down laterally as fast as you can. Jump up to the right and back down to the left (starting position). Do 10 reps, turn around and repeat the drill with your left side facing the box.
3. Single-Leg Box Speed Step-Ups. The next drill is done with only one foot at a time. Your movements are to step up and jump down. Step up first with your right foot and then with your left. When both feet are on the box, jump down (return to the starting position) and land on both feet. Then step up with your left foot and then with your right and repeat the drill.
4. Single-Leg Lateral Speed Step-Ups. Turn the right side of your body to the box and repeat the previous drill. Step up with your right or inside foot and then with your left or outside foot. When both feet are on the box, jump down (return to starting position), land on both feet and repeat. Do the prescribed reps and then turn around and repeat with your left side toward the box.
5. Forward-Backward Box Crossovers. Stand facing the box. Step up first with your right foot and then with your left. When both feet are on the box, jump forward off the box (land on the opposite side) and land on both feet. Then step up and back with your left foot and then with your right. When both feet are on the box, jump backwards off the box (land on the opposite side) and continue the drill. Do the prescribed reps and then repeat the drill by stepping forward with your left foot and backwards with your right foot first.
6. Lateral Box Crossovers. Turn the right side of your body to the box. Step up with your right or inside foot and then with your left or outside foot. When both feet are on the box, jump across and down from the box (land on the opposite side) and land on both feet. Then, step up with our left foot and then your right foot. Jump across the box and down (land on the opposite side) and repeat the drill.
7. Scissors Jumps. Step up with your right foot. Then, switch feet (scissors your feet) so that the right foot is down and the left foot is up. Keep switching (scissoring) the feet as fast as you can.
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