The Hip Connection

Athlete Performance

“Quick feet start with strong hips.”

Want Quicker Feet? Start With the Hips.

I’m a big believer that footwork is the foundation of athleticism.

But here’s where I differ from most people:
Footwork doesn’t start at the foot—it starts at the hip.

That’s because the foot doesn’t move on its own. It follows the hip’s lead.

Every cut, step, and change of direction begins with hip positioning, strength, and control.

So when you’re working on footwork, it’s not just about quicker ground contacts—it’s about improving how your hips move and how efficiently they transfer force.

The Progression That Builds Real Speed

Here’s the progression I use to develop athletes with fast, reactive, and controlled footwork:

1. Build strength in the hips, thighs, and lower legs.

2. Train reactivity with explosive movements like plyometrics and reactive drills.

3. Add quickness drills like ladders and jump rope to fine-tune control and speed.

Too many athletes skip the first two steps and jump straight into speed drills.
But without a strong and reactive foundation, those “quick feet” lose their power—and a lot of athletic potential stays untapped.

A Go-To Exercise for Lower Body Strength

One of my favorite strength builders for athletes: Single Leg Elevated Squats.

It’s simple.
It’s powerful.
And it delivers results where it counts—improving single-leg stability, balance, and control from the ground up.

Start with 2–3 sets of 6–8 reps per leg.
Focus on alignment, depth, and control—not just reps.

Final Thought

If you want quicker feet, start where it matters most: the hips.

Strong, stable hips create efficient movement patterns, better control, and faster reactions.
Train that foundation—and your feet will follow.

— Coach Shelby and The Shelby Trained Team