• Start with feet together at two court lines that intersect to form a plus sign
• Move feet as fast as possible in a given pattern for 15 seconds
• Rest 15 seconds then repeat pattern

PATTERNS:

• Right foot forward, left foot forward, right foot back, left foot back
• Right foot right, left foot right, left foot left, right foot left
• Both feet together side-to-side hop
• Jump in a square pattern with both feet together

DAYS A WEEK: 3
SETS: 1
REPS: 4 reps of 15 seconds for each pattern
REST: 15 seconds between reps, 1 minute between patterns
BENEFITS: "The quick feet drills apply most to quick changes of direction in basketball. What you're doing, you're firing your calves, you're firing your legs and you're teaching your muscles memory patterns that are going to translate into quick movements with the ball," Abunassar says.
KEY POINT: Move feet as quickly as possible for each pattern

Coaching Point: "To get faster, rest between reps and repeat at full speed rather than just doing one rep after another."