2 Field Drills for Quick Feet


I made this video for you a couple days ago when I was out doing an active recovery workout.

I was recovering from an MMA Ripped ‘Live Sparring’ workout, which is a bodyweight circuit that surprisingly destroyed my quads and calves.

So instead of limping around and feeling sorry for myself, I got out into the sunshine and helped speed the recovery process with the drills in this video.

BTW – I think my video editing skills have been atrophying… Just no motivation to do them up proper anymore LOL – I chopped out a whole piece on planes of motion.

One thing I wanted to make sure you realized was that these 2 drills train your feet in all 3 planes of motion: sagittal, frontal and transverse. Most guys only train their feet/quickness in the first 2, leaving out the transverse, which is a grave mistake, since so much movement and power is generated in the transverse plane.

What made this workout active recovery was the fact that I didn’t really push any of my systems to the max. I made sure my heart rate never exceeded 155 bpm and rested until it got to about 120 bpm before performing another rep.

When you do this, it stimulates your central nervous system in a way that accelerates recovery because its activity is heightened, but because you never really taxed it, it doesn’t create any effects that require regeneration.

Thus, the “extra juice” that comes from the CNS’ heightened activity from this workout is directed towards recovery of whatever you need recovering from. In my case – repairing my damaged quads and calves allowing me to comfortably take a dump again.

I performed 8 reps of each drill, which is a good amount for active recovery. Short and sweet.

If you’re training Quickness Development, you want to go full speed but still keep rest times long enough for full recovery between reps, and perform 12-15 reps of each.

For Quickness Endurance, you can shorten the rest times and/or increase the duration of each rep.

So if you’ve got an open space, get out there and work your footwork a little bit and have some fun in the sun.

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TakiyahEricSteve VBNickTim martin Recent comment authors
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Hi Eric,
Thanks for the vids.

What specifications (reps, rest, HR etc) would I use to use these drills for speed development? My goal is to get quicker and faster. I am beginning the Ultimate MMA Strength and Conditioning program next week in prepartion for a flag football tournament. I am following the 16wk per. sched. We practice on Sundays so my schedule will be:

Tues/Sat 30min Bodyweight stability circuit by Mark Verstegen (super easy) and stationary bike 15-20min
Wed/Fri Quickness drills from video plus hopscotch in an X drill
Sun Practice
Tournament July 27,28

(When I go through MMA the second time I will purchase the other quickness program you reccommended. to do 3x’s wk.)



HAAAA never mind….I just re-read this for the first time in a while and you answered my initial question. My Bad 🙂

Steve VB
Steve VB

As always, a great read. You mention your target HR that you trying not to exceed, what was the calculations you used to obtain that number ( those genes of yours!!). Did you use resting HR and age to get max HR and then what??


Steve VB my brother from NZ!

Yes, 155 bpm is my limit for active recovery sessions.

I used the Kaarvonen method. The equation is:

([(220 – age) – Resting HR] * % HR) + Rest HR

My max HR is 187 bpm, but you can estimate from 220-age.

My resting HR is 56 bpm right now.


((187 – 56) * 75%) + 56 = 154 bpm

75% of max HR is a good upper limit to shoot for when doing active recovery work.

Plus, don’t make the reps long – like 30 seconds, max, as long as your HR doesn’t exceed 75%.


This post has come at a great time for me… I have been thinking for a while I’ve been doing “too much weights, not enough speedwork”

Tim martin
Tim martin

Awesome!! I am always looking for ways to improve my footwork. Thanks eric


I always love your updates. Anyone that knows anything about MMA, knows that getting a fighter prepared is one of the toughest strength and conditioning jobs. Keeping your HR under the target threshold makes for a solid active recovery session. Good Job.


Thanks Don – your kudos are much appreciated.

Jose M.
Jose M.

So, my goal is to evolve my bjj ASAP and be the best that I can!


Great Eric as usual great things to get rid of the transitory seasonal cob webs out for a new season of training.Your blogs are always helpful.Guess married life is agreeing with you ,that’s great to see.Thank you a forever scientist in the arts from Michigan.

bob g
bob g

eric – nice. Glad to see that you showed a drill that may also be done indoor when it rains.


ecxcellent eric- btw,we ve been missing ya
on a more serious note tho ‘ when would y recommend to do these drills I mean as part of yer specific work out or separately ?


Larry! What’s up bro?

This is active recovery so after hard workouts is good.

For development, you can do these drills after your warmup and before your workout for quickness development.


Pretty sweet – different thoughts and fresh ideas as always Eric