FOOTWORK

Improving Your Footwork - Stance

In every sport that involves running or jumping, feet and footwork are essential to your movement. Your feet are not only your main contact with the ground, but also the most important when changing direction or beginning a movement. However, your feet are connected to the rest of your body which are also important for footwork, particularly your hips.

This week we will focus on stance for proper footwork.  Depending on your position or your sport, your feet may be static or dynamic. A Static Stance would mean you are standing still (i.e. running backs, infielders in baseball) and your feet should be parallel to each other.  A Dynamic Stance would entail movement (i.e. basketball, soccer) and your feet can be staggered, with one foot in front of the other, about hip width apart

Foot Position / Weight Distribution: Your feet should be planted firmly with your toes pointed forward.  About 75% of your body weight should be directed to your fore-foot and 25% to your heel.  It is not necessary to stand up on your toes when you are in a ready position 

Base of Support: For stances that may lead to multi-directional movements (i.e. linebackers, returning a tennis serve) your feet should be about shoulder width apart - this helps facilitate movement in any direction.  For stability, you can widen your stance accordingly

Trunk Inclination: Bend forward slightly so your chest is just over your knees.  Your trunk should be parallel to your shins.

Head Position: Your head should stay in line with your torso.  If your head is in a bad position it can hinder your balance and change your center of gravity.  Your head should be stable, especially if your sport involves tracking a ball or movement.

Footwork involves getting your feet to the right place at the right time.  Once you have proper stance, it is your first step that will allow you to move in the right direction with proper control.

Training your first step involves direction of movement, types of steps, and maintaining positive shin angles.

Definitions

The Negative Step: A common mistake is to take a step backwards before moving in the correct direction.

Positive Shin Angle: A Positive Shin Angle is one that allows you to apply the proper force against the ground.  To achieve this, your feet should hit slightly behind your center of gravity.  This puts you in the best position to use your powerful hip extensors.  A Negative Shin Angle would be one that is too far from your center of gravity, causing you to pull yourself towards your foot.

Types of First Steps

Open Step:  For short distances and quick movements, your lead foot will step out while you push off with your back foot.

Crossover Power Step:  When you have to reach a great distance, this is the one to use.  Your lead foot stays and your back foor crosses over it.  You push off with your lead foot.

Jab Step:  For quick reaction and shorter distances, your lead foot can actually move backward relative to your center of gravity, then push off with your back foot.

Drop Step:  When you need to move backwards or diagonally backwards, your lead foot moves back and you push off with your back foot.

Your first step is the one that can make the move or allow the defender to anticipate your movement.  Proper knowledge of your center of gravity and those defending you will help you to catch them off guard. Often a good first step is all you need to stay a step head of them and make the play.

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