The split step movement is a small jump off both feet followed by a soft landing in roughly the same spot. When landing the split step, you bend your knees allowing your body to get in ready position for your next movement.
Timing the split step is also very important. You should be executing the split step when your opponent is making contact with the ball.
Practice this at home!
What you need: cones and flat surface
1. Set up 8 cones in a vertical line, evenly spaced about 3-5 ft between each cone
2. Sprint forward two cones, back pedal back one cone and perform the split step
3. Repeat this process until you have gone through the line of cones.
4. Remember to keep your abs engaged and have your upper body relaxed.
5. You may repeat this drill 6-8x
If you have a ladder at home, you can practice your speed by running through the ladder and adding in a split step at the end similar to the drill we perform in class.