Do the following exercises for the leg workout
Speed ladder drills are a great way for soccer players to improve agility, balance, quickness and footwork.
When beginning a speed-ladder training program, start slowly to master the pattern of the movement. Do your best to avoid catching your foot on the ladder. As you get accustomed to the drill, gradually increase speed until you perform as quickly as possible.
Above are some examples of quick feet exercises using the ladder
One in each : Nice easy one when starting your ladder routine. Gets the brain working as you adjust to the short steps
Standing upright, ensure one foot goes in one box of the ladder and the other foot goes in the next. Focus on getting this done as quickly as possible without stepping on the rungs of the ladder. Make sure you are on the front part of your feet
Progress by really ensuring you get your knees up high
Two in each : This exercise helps fast feet in a forward motion.
Starting with left or right, make sure both feet go in the box. Make sure you are on the front part of your feet and keep your shoulders straight. ( facing forward)
Lateral two in each: This drill will improve lateral quickness and reduce ground contact time when changing direction.
Stand with speed ladder on left. Begin by lifting left foot to ankle height and into first box as quickly as possible; follow immediately with right foot. Keep toes pointed up and contact ground with balls of feet. Bend arms at 90 degrees and pump with short range of motion to mirror the quick steps. Perform set to right.
Icky Shuffle: This exercise mimics shuffling movements and improves lateral quickness.
Stand with speed ladder in front and slightly to left. Step into box with left foot and immediately follow with right foot. Step outside box with left foot. Step forward with right foot into next box. Step into second box with left foot and step outside of box with right foot. Continue in side-to-side fashion for entire ladder.
Hopscotch: This exercise helps with the speed of the adductors and works on the position of getting set.
Starting with two feet outside the box, jump to ensure both feet are inside the first box, jump slightly forward so both feet are outside the next box and repeat.
Spotted dog: A good aerobic exercise working on coordination across the ladder. Focusing on the leading foot which is so important for goalkeeping
From a standing position, step quickly on the spot, moving your legs in a split position so that one leg lands forward and the other backwards – keeping your knees soft as you land. As you step, use your arms as you would when you jog.