Hip and Feet quicker

[HeLLBoy3045]

hey guys any drills that any of you know of that could get you better foot speed and quickness. also how to get ur hip flexability and quickness improved.
thanx alot guys mike

[SprinterOne]

Foot quickness - running in place focusing on as many foot contacts as possible in set number of time. Vertical hops also placing emphasis on contacts. Agility ladders.

Hip Flexibility - Cleans, Snatches, Deep Squats.

[HeLLBoy3045]

thanx man but the hip thing cleans , snatches i dont want to run the risk of pulling anything in my lower back wit those ya no , any stretches or drills?

[SprinterOne]

You mean you don't want to do exercises that have the best bang for the buck when it comes to speed, strength, power, etc.? Sure, you can stretch, but don't expect to get great gains in the flexibility department just from static stretching.

[skribbble]

thanx man but the hip thing cleans , snatches i dont want to run the risk of pulling anything in my lower back wit those ya no , any stretches or drills?

dont be a girl, if you're warm and have good form you wont hurt anything. Do light weight until you have good form.