Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Drill timer
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Frequently asked questions
How often should I do footwork drills?
Most coaches recommend dedicated footwork work at least 2–3 times per week. Even 10–15 minutes of advance-retreat, lunge practice and cross-step at the start of training produces significant improvement in balance and speed over 4–8 weeks.
What's the key to a good lunge?
A good lunge is fast, low, and balanced. Drive off the back leg powerfully, extend the front foot heel-first, and keep the back leg fully extended. The arm extends with the lunge — not before. Recovery back to guard should be equally controlled, not a stumble.