Court Movement - Footspeed Circuit (A) - Level 2

Key Points

• Introduction:
  Level 2 court movement drill, progressing from Level 1 with a focus on foot speed and court agility.
• Workout Structure:
  Perform each exercise for 10 seconds, followed by a 10-second rest, repeating the sequence three times.
• Exercise 1 - Wide Base Fast Feet:
  Maintain a wide stance, stay low, lift feet a few inches off the ground, and alternate foot movements rapidly.
• Exercise 2 - Single Leg Line Step Over:
  Jump forward and backward over a line on one leg (left first, then right), focusing on rhythm, coordination, and controlled movements.
• Exercise 3 - Single Leg Side Jump:
  Jump laterally over a line on one leg, keeping the foot parallel to the line and maintaining balance and posture.
• Execution Tips:
  Stay low, engage core, maintain proper technique, and focus on rhythm and control to maximize the effectiveness of each exercise.
  Conclusion:
  Repeat the sequence three times, emphasizing technique and speed while staying low for maximum impact.
  
• Drill Objective:
  Focus on lateral movement, low posture, and quick recovery to the middle of the court.
• Setup:
  Start in a wide stance, leaning forward in a ready position, alternating sides with extra steps compared to Level 1.
• Execution:
  Step out wide, get low, simulate hitting a shot, and push back dynamically to the middle.
  Emphasize posture, rhythm, and quick recovery after each movement.
• Partner Variation:
  A partner can point to direct movement, adding a reactive element to the drill.
• Conclusion:
  Maintain dynamic movement both to and from the ball to stay ready and avoid leaving the court exposed.