If you want to improve your footwork and dominate the pickleball court, it’s time to add the L.E.F.T. Drill (Lower Extremity Functional Training) to your routine. Originally designed as a staple in agility training for basketball and tennis players, and often seen on the practice track and in football camps, this drill is the foundation for quick, controlled movement in any sport. And when adapted for pickleball, it becomes a powerful tool to level up your game.
Why the L.E.F.T. Drill Matters for Pickleball
Footwork is the unsung hero of pickleball. Whether you’re dinking at the net, chasing down a lob, or transitioning to the kitchen line, having quick and controlled footwork is essential. The L.E.F.T. Drill uses the width of the court to simulate real game scenarios, helping you improve lateral speed, balance, and your ability to transition smoothly between positions.
How to Perform the L.E.F.T. Drill on the Pickleball Court
- Start at the Sideline: Stand on one side of the court facing the opposite side.
- Sprint Forward: Sprint forward to the opposite sideline.
- Backpedal: Once you reach the opposite sideline, without turning around, backpedal back to the original sideline, keeping your movements controlled.
- Move Laterally: Once you reach the sideline again, turn and shuffle sideways to the opposite sideline, staying low and controlled. Avoid crossing your feet. Shuffle back to the other sideline.
- Crossover Step: From sideline to sideline and back again, do a lateral crossover, grapevine or carioca step, maintaining control and being careful not to stumble.
- Sprint Forward: Sprint forward to the opposite sideline for the final time. Throughout the pattern focus on precise movements.
Why It’s Okay to Practice the “Don’ts”
In pickleball, you’re often taught to avoid running backward or crossing your feet to reduce the risk of falls or injuries. But let’s be honest: sometimes you have to break the rules—like when you’re chasing a lob or scrambling to defend a deep shot. Practicing controlled backpedaling and crossover steps ensures you’re prepared for these moments.
The L.E.F.T. Drill helps you:
- Safely Backpedal: Improve your ability to move backward with control, reducing the chance of stumbling.
- Refine Crossover Steps: Train your body to react quickly and smoothly when a crossover step is necessary.
- Build Confidence: Knowing how to handle those tricky “rule-breaking” moments keeps you poised under pressure.
Functional Fitness Benefits
From the Proactive Aging Blueprint: “Smart footwork isn’t just about performance—it’s about building strength, agility, and balance that serve you in daily life.”
Here’s how the L.E.F.T. Drill benefits you beyond the court:
- Improves Agility: Quick changes in direction build speed and reaction time.
- Strengthens Legs and Core: Engages your quads, glutes, and core muscles for better stability.
- Enhances Balance: Controlled lateral movements reduce the risk of falls, both on and off the court.
- Boosts Cardiovascular Fitness: Keeps your heart rate up for better endurance during long matches.
Your Challenge: Try the L.E.F.T. Drill
This week, set aside 10 minutes to perform the L.E.F.T. Drill on the pickleball court. Focus on keeping your movements controlled and precise while pushing your speed and endurance. Post in the comments: How has this drill improved your footwork and confidence on the court?
PEACE.
Rick
👉 Ready to sharpen your skills and boost your fitness? Check out my Pickleball-Specific Fitness Programs and grab a copy of the Proactive Aging Blueprint to keep you moving strong, agile, and pain-free.
