How to improve footwork basketball

15 Best Basketball Footwork Drills for Guards

It’s time to work! Today we’re going to reveal some of the greatest basketball footwork drills for guards.

Footwork is the foundation for everything in basketball. Do you want to be able to stay in front of whoever you are guarding? You have to be able to move your feet. Want to create space in the post or beat your defender by moving without the ball? Do you want to be able to dance on your defender and make them dizzy with the dribble? All of that starts with footwork.

In this article, we’ve put together a little bit of everything to get better at footwork. A little agility work, a few drills with the ball, and some to make sure whoever has the ball cannot create space against you. So let’s get after it.

To move your feet on defense in basketball push off your feet side to side. Everything starts by being in an athletic stance: balance, hips back, knees bent, butt down. If you lean forward too much, bring your hands up! Now you can step and slide or cross-step. Focus on pushing/generating force off of the back foot.

Watch Alysha Clark in the video below – study her stance. There’s a reason she finished 2^nd in Defensive Player of the Year voting last season.

You can improve your footwork by working on foot speed, your ability to change directions, hip mobility, and balance. For example, one way to improve your footwork is to practice crossover steps across the court one way, and back the other. Another is to use a rope ladder, and go up both sides, one at a time, moving each foot into the square and out again, as fast as you can. Let’s explore even more fun ways to improve your footwork.

Try these basketball footwork drills for guards

We’re going to cover some great footwork drills with a ball, some without, and some with a ladder. That way, no matter what equipment or space you have, there’s something you can work on today.

Basketball footwork drills for guards without a ball

1. Zig-zag

In order to make sure the ball handler stays in front, you have to be able to move your feet and body quickly. The zig-zags are a great way to work on that while also having the added benefit of working on your ability to turn your hips.

2. Crossover step & slide

The crossover step is a really effective way to make up ground when a ball handler is quicker than you. If you try sliding with them the entire time, you might get left behind.

3. Closeout & slide

Closing out is one of the most important things because if you are out of control and end up out of the play, that hurts your team. Learning to chop your feet to slow down is great but then being able to slide once they put the ball on the floor is next level.

You can do this with a ball and a partner but you do not need either – you can just imagine the offensive player going a direction and react by sliding that way after the closeout.

4.

This move requires a partner or a coach. What you’re going to do is face your partner and be in an athletic stance. The leader can only move laterally but they should be making quick movements. The purpose of this drill is to be reactive – because that’s what playing defense mostly is, reacting to the offensive player

If you have access to an agility ladder, it is a great way to improve your foot speed, stamina, timing, and balance. They’re a pretty low cost on Amazon (and if you purchase we’ll get a couple of cents to fund our basketball coverage).

5.

The in and outs properly reinforce staying on your toes and it makes you just a little bit faster.

6.

This is a little bit like hopping: you jump to have both feet outside the ladder and quickly get both feet inside and then move on to the outside of the next rung and back in. John Wall demonstrates it here.

7. Foot fires

This drill is meant to really push how quickly you can move your feet. You start with the left foot outside the ladder, then the right foot outside, then the left foot inside, then the right foot inside, and then move up the ladder as fast as possible.

Start with both feet in the box. You start with a small jump. Your right foot will land outside the next run. Jump back into the box with both feet and then jump again so the your left foot lands on the outside of the next rung.

Basketball footwork drills with a ball

Here are some drills you can do with just a basketball and some space to dribble. If you need a ball, check out some of the best women’s basketballs including Wilson’s cool basketballs. There are WNBA replica balls by WNBA team, and, of course, our favorite the Evo NXT Game Basketball.

The jump stop is the single most effective move in basketball because it slows the game down and now you have the choice of pivoting with either foot. Start with two dribbles and then take a small hop, making sure to land on both feet at the same time.

You can do this drill with a basketball and a hoop but if you don’t have a hoop, just work on the hop and balanced landing. In the video, he takes jumpers but you can simplify it and make the shots layups if you want.

10.

The reverse pivot is one of the most effective tools at creating space and it also has the added benefit of helping you improve your footwork.

All you need is a straight line in space: start dribbling from point A to point B. Come to a jump stop. Pick a pivot foot to reverse pivot on. Rip through and then dribble back towards point A. Come to a jump stop and now reverse pivot with the opposite foot and head back to point B. You can repeat these for as many reps as you want/can do with good form.

This move is when you “skip” off of your inside foot is a change of tempo move that you can build so many moves off of. All you need is a ball and a little bit of space. If you have a cone or a water bottle to help mark when to skip, that’s great!

Here are drills you can do with a ball and hoop. Each drill can be adjusted to shoot layups instead of jump shots.

12.

This drill may seem a little strange at first but it works on a lot of things at once: balance, moving your hips quickly, and getting your feet aligned properly. If you do not feel comfortable doing this before a shot yet, try just practicing the hip swivel. Incorporate a ball when you’re ready and then ultimately progress to this drill.

13.

The pump fake is a great move but you have to practice stepping through and getting the timing and speed down in order to fully take advantage of the space you have generated.

Start on the left side of the basket. Dribble with your left hand, plant with your right foot and push backwards. You should feel the outside of your right foot on the ground as you push into a step back. When you go to work on this move on the right side, makes sure to flip everything (right hand dribble, left foot plant to stepback)

 15. Pump fake + pivot stepthrough (advanced)

When you’re ready to progress to more advanced level footwork, you can combine some of the drills above – like a pump fake into a pivot stepthough. Demonstrated here by Kobe Bryant, it can be an incredibly effective move to create space where there otherwise would not be any.

Need something printable? Check out a few handy basketball footwork drills pdfs.

1. 36 Drills PDF: Here are 36 basketball drills from BBallTools.com. The one that is particularly geared toward footwork is the Dot Drill.
2. Player Development PDF: Here is a basketball player development PDF by Dragan Raca and others. Page 33 onwards is specifically geared toward footwork.
3. Footwork Drills Packet: Check out 6 basketball footwork drills by Tates Locke. This is a great resource full of drills and examples.

Let’s get into a few good conditioning drills for basketball to put that fancy footwork to use.

You’ll need a few cones and a little bit of space but this a great drill you can pair with zig-zag drills. Set up a few cups (for the sake of this example, let’s say 5) on each side of the lane (or whatever space you’re working with).

Start in the middle of the lane and then slide to your right picking up the cup, then slide to the opposite lane line and stack the first cup and then pick both up. Now slide to the right again and stack. Repeat this process until you finish picking up all the cups. The key to this drill is to stay low and in that defensive stance the whole time. Check out the example from Breakthrough Basketball:

You can challenge yourself further by trying to beat your time every attempt.

One of the greatest conditioning exercises also happens to be a great footwork developer! There are so many different ways to use the jump rope to improve coordination and you can build up using different progressions but ultimately, this is our recommendation – the lateral hurdle step.

Move side to side instead of just up and down on your jumps. The objective is to keep one leg off the ground (knee at about waist level). Hold your leg up and in position while hopping on the other foot. It is meant to be incredibly challenging but once you get it down, you’ll be flying on the court.

3. Shuttle run and slides

A classic conditioning drill that can be applied to basketball is a shuttle run. If you’re on the court, you can use the lines as markers. If you don’t have access to the court, just measure it out and improvise with water bottles or cones as markers.

Start on the right lane line (facing the basket) and defensive slide to the right. As soon as you touch the sideline, turn and sprint back to the lane line. Be sure to work on going left and going right!

A more fun twist you can put on this is by having a partner on the sideline holding a tennis ball (or something equally small and bouncy). When they drop the ball on the ground, that will be your cue to go. Your objective is to try and get there before the ball bounces a second time. If this is too hard for you to do the first time – try having your partner bounce it hard. That way you will have more time to cover that ground.

Practice with these basketball footwork drills for guards

Now you know basketball footwork drills for guards, you’re ready to start working on your explosiveness. Check out basketball guard drills to get better at attacking.

For more ladder drills, check out this compilation but put together by USA Basketball.

Shop DribbleUp’s smart ball to work on your game (because they’ll send us a few bucks so we can keep putting out great basketball drills).

Don’t let WNBA stories go untold. Would you be willing to send a $5 tip to our Venmo tip jar because it helps support our reporting? @megsterr.

Or our Paypal:

23 Basketball Footwork Drills for Coaches & Players

Below are footwork drills for basketball coaches to use during practice and for players to use during workouts.

Footwork must have a purpose; if footwork is good in one area of the game, its good in all areas of the game. That means on offense, it can control and dictate a helpless defender and on defense creating indecision in the offensive player being guarded.

Proper footwork is essential in supporting a players overall performance on offense and defense. We have identified 4 keys to building proper footwork of beginners, intermediate to advanced players. While this is not THE list, its a list to support what we have discovered to work for our coaches that have supported Breakthrough Basketball over the last 10 years. Some may be tried and true concepts and others may be introduced for the first time to you. Either way, we will provide a brief description of each one to support your journey on helping players learn how to develop and master footwork for peak performances on the court.

1. Universal Stance aka U-Stance

The U-Stance puts you in ready position and is everything in basketball (most sports as a whole). The breakdown of the stance will unlock your players on becoming a threat on offense making plays to becoming a solid defender that stays in the right position playing on or off the basketball.

Wide base Feet are shoulder width apart with heels up (stand on balls of the feet), hips dropped back straight, chin on the shoulders with head and eyes up for great court vision. This is what Jim Huber, Director of Coach Development and a Head Camp Director at Breakthrough Basketball, calls Living Low. A wide base will increase mobility in any direction on catching, cutting, making a dribble moves and shooting on offense. On defense, its the ability to play solid on and off the ball in an on ball-deny-help-recover sequence. Jumping awareness will be enhanced as well for contesting shots and grabbing rebounds. On offense, a wide base established in the post makes a player a tough guard. This position will help players move more fluidly on both sides of the ball.

Pictured above, both players are in the U-Stance and Living Low

2. Length and Angles

Players use length to cover ground and become precise. As a result, they will become quicker at attacking the rim and playing solid defense.

Direction and speed changes directly tie into a players ability to use angles. Players become very active on both ends of the game with the understanding of angles is mastered.

3. Jump/Hop Stop or 1-2 Stop

The jump or hop stop is used at the end of dribbling, catching and receiving a pass, going into a finish or jump shot. On defense, it is used to close out and get into the base defensive positioning after moving.

The 1-2 Stop

All of the above breakdown supports the 1-2 Stop as well. This way of stopping is quicker and more explosive. Speed layups and pull up jump shots require a 1-2 Stop into finish or shooting positioning. An effective 1-2 Step is called Stabbing of the Feet as it supports a sharp stop and a quick lift off the ground into a shot.

4. Pivots and Counters

Simply put, we teach 3 Pivots and 3 Counters. Why? Thats all you need. All of the greatest players to ever play the game had effortless pivot and counter moves and used them appropriately. Below are the moves

In conclusion, below, you'll find drills that are of value and will aid in your continued development process of building a solid foundation in footwork for your players. As a coach, by mastering and teaching the art of footwork, you can have a profound impact on a players feel for the game and make them a standout when on the court.

Active feet wont get you beat!

Here are a few good practice drills to introduce jump stops and pivots to beginner youth players. We start with the jump stop, front pivot, and reverse pivot. Once players are competent with this basic footwork, we advanced to other concepts below.

1. Bigelow - Jump Stop Control Drill

2. Jump Stop & Pivot Drill

3. Partner Pass and Pivot Drill

4. Low Post Chair Pivot & Shoot Drill

5. 555 Shooting & Footwork

6. Pivot 21 - Fun Drill

7. 555 Shooting & Footwork

8. Perimeter Chair Rips

9. Chair Pivot Drill

10. Wing Combo

11. Wichita State Attack Series

12. Drop Step Shooting Drill

13. Getting Open - Wing Cuts

14. Low Post Chair Pivots

15. Split Post Pivots

16. Middle Attack

17. Rapid Fire Post Moves

18. Chair Drop Steps

19. Off Ball Defense Footwork & Conditioning

20. On Ball Defensive Footwork

21. Defense Hip Turns

22. Competitive Chair Rips

23. Ultimate Passing / Pivoting

24. Pick & Play 1on1

25. Post Race and 1v1

Development of leg speed and speed at home

Hello, dear visitors of the website basketball-training.org.ua ! The idea of ​​writing this article came to me during one of the last games. It so happened that in it I had to defend against a rather fast opponent, for whom I absolutely did not have time with my feet. The problem was this: in fast breaks I could still catch up with him, but as soon as it came to the classic defensive stance, I was passed around like a standing man! And all this at the expense of an incredibly fast, explosive first step.

That is why, as soon as I got home, I was determined to find a way to develop leg speed, given that I would have to practice at home, where I would have no more than 5 meters of free space and virtually no additional devices. Let's see what came of it.

There are at least two ways to start moving faster and, most importantly, sharper: train your legs so that they move faster on the floor, and use “little tricks”, that is, develop the very technique of moving in a defensive stance. Naturally, not all of us are lovers of easy ways, but often they are the most logical. So I propose to start with the “useful little things” that Rick Torbet talks about in the training video “ Better 1 on 1 Defense ". By the way, if you haven’t watched it yet, I highly recommend doing it: the 8-part personal protection video tells a lot of useful things, and even if you don’t speak English, still take an hour of your time and watch it. I promise you won't regret it.

Development of leg speed: little tricks

Let's start with the most important thing - the defensive stance. It is very important to learn the correct defensive stance, which can be very different from what you are used to. So, the main thing in a defensive stance is good body balance. We have already talked about the importance of balance and methods of its development on the pages of this site, in the materials of Evgeny Burin ( General physical training of basketball players: part 1 and OFP: part 2 ). Now, the key to a proper guard stance is to keep your head in line with your knees. If it is slightly behind the conditional line - you will fall back, or fall forward - if it is ahead.

The second moment - when moving right-left, forward-backward, you should practically not take your feet off the ground, you seem to be sliding on the parquet. This method of movement will reduce the time between repulsions from the ground, which means it will increase the speed of movement and change of direction.

The third point is the foot. It must be turned in the direction in which you are moving. Yes, it will really speed up your movement. And now let's see everything that I described above in a small video. The first part is about balance, then - about the minimum distance from the legs to the parquet, and the third - about the correct setting of the foot. I think, after such an explanation, the translation will be superfluous.

[youtube]VhWFyd97Xs8[/youtube]

Well, these little tricks will allow you to quickly move around the site, sharply changing the direction of movement. And now, let's move on to the actual development of the speed qualities of the leg muscles, and for this we will use a very interesting simulator that each of us can make from improvised means in a few minutes.

Ladder Agility Drills

Ladder agility drills - this is the name of a series of exercises with a rope ladder located on the floor, are a great way to improve footwork speed, agility, coordination and overall speed on the court. These exercises are an integral part of many SAQ programs (Speed ​​Agility Quickness Programs - programs for developing speed, agility and quickness) and complement a variety of training complexes in many sports.

These exercises are based on the principle “ Quality is more important than quantity ”, which means that after performing them you will not get tired and will not “breathe”, as, for example, after “ Super Shuttle ”. It is best to start these exercises at the very beginning of your workout, immediately after warming up and stretching, because the muscles must be fresh in order to provide good, quality movements. And again, after doing these exercises, your muscles will still be ready for a fairly intense workout, so don't worry: you won't overload them with these exercises! Let's move on to the exercises themselves.

Exercises for the development of agility, speed and quickness of footwork

Exercise No. 1 – “classics”. This is one of the easiest agility exercises and is suitable for everyone.

• Begin the exercise in a starting position at the bottom of the stairs, feet shoulder-width apart.
• Jump forward with both feet and land on the first sector of the ladder on your left foot.
• Next, pushing off with your left foot, jump forward again, but land on two feet.
• Push off with both feet again, jump forward and land on the right foot.
• Pushing off only with the right foot, jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Exercise No. 2 - "inside-out". This is another basic exercise, however, it is very effective.

• Begin the exercise with your feet shoulder-width apart before starting the stairs.
• Step (don't jump, but step) into the first section of the ladder, first with your left foot and then with your right foot.
• Once the right foot has entered the first section, immediately place the left foot to the left of the next section of the ladder, then the right foot to the right of the ladder.
• Again, step your left foot into the inside of the stairs, and then also step your right foot (as if to return to the previous position).
• Repeat this movement pattern until the ladder ends.

Exercise No. 3 - "step to the side" . This exercise will require more concentration and coordination of movements from you. Make a few trial attempts at low speed, and after that start working at full power.

• Start the exercise by standing near the lower left corner of the stairs (we started the exercise in the center before, but now we need to move a little to the left).
• Step onto the first section with your left foot, and without stopping immediately step there with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).
• Now you need to move to the right of the current section, again placing first the left and then the right foot.
• Now step diagonally to the left and up, again using the left and then the right foot.
• Move to the left as you exit the stairs, first with your left foot and then with your right foot. Here we are in the starting position.
• Continue in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Exercise No. 4 - "Tango" . This exercise was named after a famous dance, and once you do it, you will immediately understand why.

• Begin this exercise by standing at the bottom left of the stairs (as in the previous exercise).
• Step your left foot over your right foot and stand in the middle of the first section.
• Continue without stopping, place your right foot at the level of the crossbar between the first and second section, and immediately place your left foot near the right.
• This exercise is performed on the count of 1-2-3, as in a dance.
• From this position, the right foot steps over the left and stands in the center of the second section of the ladder, then the left foot…. .

oh, I can no longer describe these manipulations, I'm afraid that reading them you will get confused on the contrary. Let's just look at the picture, everything is quite clear and without explanation. Yes, you need to repeat the exercise until the ladder ends. "Tango"

Exercise No. 5 - "Five Steps". This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to complete it. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.

• Starting position - feet shoulder width apart, standing in front of the stairs in the center.
• Stand with your right foot to the right of the first section of the ladder, almost simultaneously placing your left foot on the first section of the ladder.
• The right foot moves to the left, after which the left moves to the second section (i. e. steps forward), and the right goes after it.
• Movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs.

That's all, the article came to an end, which told about how you can develop the speed of footwork at home. As for the stairs - of course you can buy it, you can make it from improvised materials, you can stick pieces of adhesive tape on the floor - in general, it all depends on your imagination and materials at hand.

Update: Sometimes I duplicate articles from this site on my blog, which is located on slamdunk.ru. In one of the comments, I was advised to watch this video about training with stairs. There are actually a lot of similar videos on Youtube, but I liked this one and didn't look any further. As a matter of fact, here it is:

[youtube]qhPN7B9bisU[/youtube]

Good luck with your training and see you soon on the pages of this site!

How to develop footwork speed at home? - Basketball training

The idea of ​​writing this article came to me during one of the last games. It so happened that in it I had to defend against a rather fast opponent, for whom I absolutely did not have time with my feet. The problem was this: in fast breaks I could still catch up with him, but as soon as it came to the classic defensive stance, I was passed around like a standing man! And all this at the expense of an incredibly fast, explosive first step.

That is why, as soon as I got home, I was determined to find a way to develop leg speed, given that I would have to practice at home, where I would have no more than 5 meters of free space and virtually no additional devices. Let's see what came of it.

You can start moving faster and, most importantly, move more sharply in at least two ways: train your legs so that they move faster on the parquet, and use “little tricks”, that is, develop the very technique of moving in a protective stance. Naturally, not all of us are lovers of easy ways, but often they are the most logical. So I propose to start with the “useful little things” that Rick Torbet talks about in the training video “ Better 1 on 1 Defense ". By the way, if you haven’t watched it yet, I highly recommend doing it: the 8-part personal protection video tells a lot of useful things, and even if you don’t speak English, still take an hour of your time and watch it. I promise you won't regret it.

Development of leg speed: little tricks

Let's start with the most important thing - the protective rack. It is very important to learn the correct defensive stance, which can be very different from what you are used to. So, the main thing in a defensive stance is good body balance. We have already talked about the importance of balance and methods of its development on the pages of this site, in the materials of Evgeny Burin ( General physical training of basketball players: part 1 and OFP: part 2 ). Now, the key to a proper guard stance is to keep your head in line with your knees. If it is slightly behind the conditional line - you will fall back, or fall forward - if it is ahead.

The second moment - when moving to the right-left, forward-backward, you should practically not take your feet off the ground, you seem to be sliding on the parquet. This method of movement will reduce the time between repulsions from the ground, which means it will increase the speed of movement and change of direction.

The third point is the foot. It must be turned in the direction in which you are moving. Yes, it will really speed up your movement. And now let's see everything that I described above in a small video. The first part is about balance, then - about the minimum distance from the legs to the parquet, and the third - about the correct setting of the foot. I think, after such an explanation, the translation will be superfluous.

http://www.youtube.com/watch?v=VhWFyd97Xs8

Well, these little tricks will allow you to quickly move around the site, dramatically changing the direction of movement. And now, let's move on to the actual development of the speed qualities of the leg muscles, and for this we will use a very interesting simulator that each of us can make from improvised means in a few minutes.

Development of speed with the "ladder"

Ladder agility drills - this is the name of a series of exercises with a rope ladder located on the floor, are a great way to improve footwork speed, agility, coordination and overall speed on the court. These exercises are an integral part of many SAQ-programs (Speed ​​Agility Quickness Programs - programs for the development of speed, agility and quickness) and complement a variety of training complexes in many sports.

These exercises are based on the principle “Quality is more important than quantity”, which means that after performing them you will not get tired and will not “breathe”, as, for example, after the “super shuttle”. It is best to start these exercises at the very beginning of your workout, immediately after warming up and stretching, because the muscles must be fresh in order to provide good, quality movements. And again, after doing these exercises, your muscles will still be ready for a fairly intense workout, so don't worry: you won't overload them with these exercises! Let's move on to the exercises themselves.

Agility and speed exercises

Exercise number 1 - "classics". This is one of the easiest exercises for developing agility, which is suitable for absolutely everyone.

Start the exercise by taking a starting position at the bottom of the stairs, feet shoulder-width apart.

Jump forward, pushing off with both feet, and land on the first sector of the ladder on your left foot.

Next, pushing off with your left foot, jump forward again, but land on two feet already.

Push off with both feet again, jump forward and land on the right foot.

Pushing off only with the right foot, we jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Exercise number 2 - "inside out." This is another basic exercise, however, it is very effective.

Begin the exercise by placing your feet shoulder-width apart before starting the stairs.

Step (do not jump, namely step) into the first section of the stairs, first with your left and then with your right foot.

Once your right foot is in the first section, immediately place your left foot to the left of the next section of the ladder, then your right foot to the right of the ladder.

Again, step your left foot inside the stairs, and then also step your right foot (as if returning to the previous position).

Repeat this movement pattern until the ladder ends.

Exercise number 3 - "step to the side." This exercise will require more concentration and coordination of movements from you. Make a few trial attempts at low speed, and after that start working at full power.

Start the exercise by standing near the lower left corner of the stairs (we used to start the exercise being in the center, but now we need to move a little to the left).

Step onto the first section with your left foot, and without stopping immediately step into it with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).

Now you need to move to the right of the current section, again placing first the left and then the right foot.

Now step diagonally to the left and up, again using the left and then the right foot.

Move to the left, going beyond the stairs, first with your left and then with your right foot. Here we are in the starting position.

Continue in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Exercise number 4 - "Tango". This exercise was named after a famous dance, and once you do it, you will immediately understand why.

Start this exercise by standing at the bottom left of the stairs (like the previous exercise).

Step your left foot over your right foot and stand in the middle of the first section.

Further, without stopping, place your right foot at the level of the cross bar between the first and second sections, and immediately place your left foot near the right.

This exercise is performed at the expense of 1-2-3, as in a dance.

From this position, the right foot steps over the left and becomes the center of the second section of the ladder, then the left foot…..

oh, I can no longer describe these manipulations, I'm afraid that reading them, on the contrary, you will get confused. Let's just look at the picture, everything is quite clear and without explanation. Yes, you need to repeat the exercise until the ladder ends.

Exercise number 5 - "Five steps." This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to complete it. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.

Starting position - feet shoulder-width apart, we stand in front of the stairs in the center.

We stand with our right foot to the right of the first section of the stairs, almost simultaneously with this, put our left foot on the first section of the stairs.

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