hey guys how's it going welcome to the video my name is simon with prolific soccer and today i'm going to be showing you five fast footwork exercises that can be done almost anywhere with just four cones so starting off with a straight line of three cones as you can see they are a bit less than two of my feet apart from each other the fourth cone is about 10 yards away from these three and you will be sprinting out to it you can space the cones out however you are comfortable with it starting on one side you will complete five repetitions and then sprint out to the fourth cone one repetition is there and back through the cones if you want this to be more of a workout you can increase the reps and sets the first exercise as you just saw is two feet in the cones and one foot out at the end of the cones the foot that lands on the outside of the cone should really drive you back into the cones helping that change of direction and stability be sure to move your hands simultaneously with your feet to be more athletic and coordinated the second exercise is a variation of the first exercise i started on the left side of the cones and it's just two feet in the cones stop on your right leg and bound over the cones to where you started this one is a tough one and might require you to decrease the cone spacing to be able to jump to the other side if you can't jump all the way across just jump to where you can and start a new repetition this is the same exercise just on the opposite side of the cones be sure to really drive off your leg when bounding to the other side of the cones and be sure to practice landing safely by bending your knee to absorb the jump and stay balanced the third exercise is very good to improve explosiveness and stability off of one leg here i'm starting with just my right leg and laterally jumping through the cones this exercise alone will increase your strength and power to be able to be more quick and agile be sure to keep moving your arms with your feet [Music] [Music] the fourth exercise is great for changing direction here we are moving forward and backwards through the cones as fast as we can as you can see my feet and my hands are moving simultaneously and i'm not standing straight up as it would be harder to move through the cones stay low and fast the last exercise is the icky shuffle forward and backwards through the cones this one works your body in almost all directions of movement front back and side to side this is one of my favorite exercises to improve my fast footwork you can also add a ball to any of these drills and dribble around the cone you sprint to just to be a little bit more challenging if you would like and to improve your dribbling all right guys if you've made it this far into the video we appreciate you so much hopefully you enjoyed the video if you could for me just smash that like button subscribe down below so you get weekly training videos comment down below if you have any questions and also be sure to follow us on instagram at prolific.soccer where we post daily soccer and workout videos alright guys we'll see you guys next time [Music] [Music] you