By Zac Clark
See the issue: November 2008

 
Not all agility drills require cones, hurdles or speed ladders.

For Christopher Noss, PGA Tour conditioning coach and trainer for Stewart Cink, an effective workout program starts “from the ground up.” That’s why Cink—a four-time U.S. Ryder Cup team member—warms up with a progression of Quick Feet drills at the start of his workout.

“You don’t get a lot of lateral stability [in golf],” Noss says. “We have a lot of problems with ankles, so I try and get them to get a little bit of mobility.”

To promote such mobility and increase your heart rate, do like Stew and work these five Quick Feet movement drills into your warm-up.

Quick Feet
•    Front to Back: Hop forward and backward with feet together
•    Alternating: Starting in split stance with right foot forward, hop in place while switching foot positions
•    Side to Side: Hop right to left and back with feet together
•    Slalom: Similar to Side to Side, but rotate hips inward with each hop
•    Riverdance: Feet move in a crossover motion (think Chad Johnson’s touchdown celebration vs. the Chicago Bears in 2005)

Sets/Reps: 1x10 for each movement
Coaching Points: Keep your chest up // Keep your shoulders back // Keep knees slightly bent // Go for speed

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