Slow Feet Don’t Eat

Regardless of which drills you are working, Focus On The Techniques & Fundamentals!

3 Quick Thoughts on Agility

Movement skills are essential for players at every position in the game. As a defensive back, I rely on my agility and change-of-direction skills to chase down shifty running backs in space and cover blazing fast receivers all over the field.

Agility ladder drills are my favourite, hands down.  I’ve used ladders and cones in my workouts for over 15 years to develop my speed, coordination, balance, and explosiveness.

A quick YouTube or Instagram search will return countless drills for developing quickness and stop-on-a-dime cuts. So how can you separate the helpful from the hype?

Try not to get caught up in the idea that you need to do something highly complicated to get the high-level results you need.

22’s Tip: “WHAT you do does not matter as much as HOW you actually do it.”

Regardless of which drills you are working, Focus On The Techniques & Fundamentals!

Here are 3 Tips that I keep in mind whenever working on my feet:

  1. Bend Your Knees
    Begin every drill in an athletic stance, just as you would if you were getting lined up to play.  Start with your knees bent and your head up. The goal is to maintain that same knee bend and posture all the way through to the end of the drill. Think “Compact & Comfortable”.
  2. Slow is Smooth & Smooth is Fast
    Do not rush! Give your brain a chance to learn the footwork patterns of the drill at a controlled tempo. This will go a long way in developing the coordination and muscle memory needed to take the drills to the game. Start slow.
  3. Arms!
    Naturally, every lower body movement is counterbalanced with movement in your upper body. However, when people are focussed on their feet they have a tendency to tighten up their upper body. If you want to move your feet quickly, your arms will have to keep up. Do your best to relax and be natural. Shake it out, drop your shoulders and pump your arms.

Work on these 3 things during your next workout or practice.

Do you have any agility tips? Leave your coaching points in the comments below.

– 22

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Gear Guide: 7 Things I Keep in my Gym Bag

The best results are reserved for those who are well prepared. So, why not set yourself up for success and take the time to build some positive routines?

“If you stay ready, you don’t have to get ready.” – Will Smith

I always keep my gym bag by the closet door, packed and ready to go.

All of my life I have loved playing sports and working out, but even as a pro athlete, sometimes the hardest part of being active is just getting started.

During my career, I have noticed that the best results are reserved for those who are well prepared. So, why not set yourself up for success and take the time to build some positive routines?

One of the most productive routines I have involves packing my gym bag long before my next workout. This lets me grab my stuff and go when it’s time to put in work, no hesitation, no procrastination, no time wasted.

Check out my gym bag gear guide and let me know what you think.

Do you keep all seven of these tools in your gym bag?

Gear Guide: 7 Tools of the Trade

Proper Footwear
Gym Workouts: The exercises that you do and the surface that you train on will determine which shoes you should wear. Whenever I’m in the gym lifting weights, jumping or changing directions I wear cross trainers because they offer more lateral stability than traditional running shoes. Running shoes are perfect for jogging, cardio equipment or anything that is only linear.

How can you tell the difference between running shoes and cross trainers? Running shoes have more of a curve at the front to help you roll off your toes. Most cross trainers, on the other hand, are flatter with a more rigid arch to better support your feet when you are changing directions quickly. (Don’t believe me? Ask Asics)

Field Workouts: When I am on the field doing football drills I always wear cleats. Anything else is going to limit the quality of the workout. Last season I wore the white and gold Nike Huarache Lacrosse cleats, but this year I’m rolling with the low cut Nike Vapor Untouchable Pros.

My Foam Roller
Stretching is great, but there are other great ways to get deep into your muscles and loosen them up. My Trigger Point Foam Roller is a life saver. I try to foam roll at least once every day because it helps to keep me feeling fresh and flexible.

An Agility Ladder
This is my secret weapon. I never leave home without it. The Agility Ladder is extremely versatile for training speed, agility, coordination, balance, and explosiveness. You can get one of these ladders in the sporting goods section of WalMart for about $30 and it will worth every penny.

A Stack of Disc Cones
Cones are used as landmarks in movement based drills. Since I play football, the majority of my workouts take place on the turf, so cones are a huge part of what I do.

Disc Cones are really good to keep in your gym bag because they are stackable and don’t take up much space. I usually bring more than I need just in case. The average drill will require six to eight cones, so bring 20.

A Shaker Cup filled with BioSteel “Pink”
If you have sports drinks, protein, or other supplements to mix then your best bet is to use a shaker bottle instead of a regular water bottle. That way you can mix up the powders completely, so they aren’t chalky or lumpy… yuck.

As for fueling your body, everyone has heard that it is important to drink water and stay hydrated while you exercise. This is completely true. However, when you sweat during a workout you lose much more than just water.

Personally, I like to drink BioSteel High Performance Sports Mix during my workouts. It replenishes the B-vitamins, BCAAs, and electrolytes that you need to make it through a tough workout. Also, BioSteel HPSM is sugar-free, made using natural flavours and non-GMO ingredients. Unlike Gatorade, which is sweetened with high fructose corn syrup, “The Pink Stuff” is sweetened with a plant called stevia and coloured with beets.

Wireless Head Phones
I love to listen to music during a lift or run. It helps me block everything out and really lock-in on the session. For the last year, I have been rocking the PowerBeats2 wireless earphones. They are perfect for being active. I love em, but it’s almost time for an upgrade.

My next pair will probably be the completely wireless Apple Air Pods or the PowerBeats3. Not 100% sure yet.

A Football
Coaches and trainers make sports more complicated than they really need to be. With all of the high-tech equipment and expert strategies, we can easily lose track of the real goals we are working towards.

Football is a simple game when you really look at it. Get the ball, keep the ball, move the ball across the goal line. So, I like to catch the ball and practice carrying it whenever I get a chance. That’s why I never leave home without my football.


This is what my gym bag looks like. I always keep the essentials with me which helps me to get the most out of every workout. You might not be training for football season, but you should still take some time to figure out what tools can help you hone your craft.

Keeping my bag ready to go makes it easy to get up and go when it’s gym time. Try packing your gym bag before you go to bed so that you can hit the ground running in the morning. This trick always helps me avoid procrastinating.

Let me know what you think of my list. What other things do you like to bring to your workouts? Leave me a comment and let me know.

– 22

P.S. – For more fitness tips listen to Episode #2 of “The Come Up” Podcast here: How to Make Gains in the Gym.

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