Flat-foot contacts on every step
Heel striking kills the reactive foot speed; stay on the balls of the feet.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Sport · Full Body
Agility Ladder Drills
Coaching cues
- Stay on the balls of the feet throughout — never flat-footed
- Quick precise foot contacts; each box is a target not just a zone
- Arms drive to help the leg speed; keep the torso upright
- Common patterns: two-in, lateral shuffle, in-in-out-out, crossover
Common faults 2
Looking at the feet instead of ahead
Athletes must develop pattern recognition; eyes down slows reaction time.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗