Do these drills twice in succession two days a week for 30 to 50 yards on flat ground.
BACKWARD LUNGES: Helps activate your glutes and hamstrings, which improves coordination.
DUCK AND PIGEON WALK: To increase ankle mobility, turn your feet in 45 degrees (see above), don’t bend your knees, take long strides, and stay on the outside of your arches. Then turn your feet out 45 degrees, don’t bend your knees, take short steps, and stay on the inside of your arches.
SKIPPING: Try and come down fast, which helps speed your toe-off.