Fred Astaire had it. Michael Jackson and Paula Abdul displayed it during their 80’s fame. These people had a fundamental skill that would make them a force on the field. Although often overlooked, quick footwork is the basis for improving your play. Getting your feet under you while at a full run to sky for that disc…quickly moving across the mark to get a hand block…changing direction in a flash so you don’t get lost when your check cuts…good footwork initiates these important plays. If you’re one of the kids who was ridiculed while trying to bust a move at a grade school dance, or are as graceful on your feet as a Weeble, fear not. In this article we’ll give you a few drills that will have you floating like a butterfly. Women will swoon, men will drool on their shirt more than usual. You’ll be the talk of the field.

Everyone has done laps to warm up before games and practices. It’s a good way to get the blood flowing, increase your heart rate to appropriate levels and so on. Next time you’re warming up, do one more lap running backwards. Backwards, you say? Here’s the situation. You’re covering someone who has just went in for a cut. They clear out of the lane and start clearing up the sideline. You could jog with them back up field, or you could run backwards a little off them, with your eye on the thrower and your eye on them. You may have an opportunity to poach a disc in the lane, and you haven’t given up good defensive position on your check. In addition to just running backwards, practice spinning between running forwards and backwards, and make sure to spin both directions. If your mark decides to make a break you need to be able to turn and burn.

You’re playing in the cup, and the disc gets swung across field. As the cup sprints across field to get into position, the thrower pumps one up field behind you and the cup is broken. How do you avoid this? Cross-overs. As you move across into position, turn sideways and face the disc. You’re blocking much more of the field, and it is easier to change direction. To practice this, add a couple cross-over laps to your warm up jog. Be sure to practice cross-overs in both directions, as well as switching between running forward and back.

From a stand still or a full run, accelerating sideways is an important part of making effective cuts. When you cut, the defense has to react to your moves. If you can improve the speed that you change directions, you’ll find your check scrambling to keep up, and the disc coming to you more often. Side steps, as apposed to cross over steps, work the muscle groups that control this. Once again in your warm up jog, include some side steps in each direction, and spins between running forward and backward.

These warm ups and drills will start you on your way to having faster feet and better play. When your teammates and opponents notice the improvement in your movement, tell them you’ve been working on stepping up your game a little.