Speed/Agility – heel flicks on the same spot
Player alternates quick heel flicks toward the glutes while keeping posture tall and rhythm steady. This drill prepares the hamstrings, improves running mechanics, and supports fast leg recovery; it can be used for warm up.
Equipment
Open space
Coaching points
- Keep the body upright
- Flick the heels quickly toward the glutes
- Stay light on the front of the feet
- Keep the arms moving naturally
Common mistakes
- Leaning forward too much
- Kicking the feet backward too slowly
- Landing heavily
- Letting the knees drift too far forward
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
60 × 2 sets
Touches
0
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