Speed development and improvement in lateral strength are
objectives of Top 4 Lateral Movement Drills. Football or basketball
requires excellent lateral speed control for delivering the best
performance. However, many players often overlook this imperative factor
often knowingly. The reason behind the behavior is toughness scale of
the workout. However, it requires meticulous attention to details and
selection of the right kind of workout. Improving lateral quickness
requires strengthening of mobility of hips, plyometric drills, footwork,
and capacity of lateral movements.
Working on lateral movement is not too tough with the right set of drills. Here are top 4 drills you ought to consider working on for bringing out the best in you in real time.
Lateral Lunges - The Basics Beyond Advanced Technique
Lateral lunges deliver the goodness of basic lunges while improving the lateral speed. The objective of this drill is to focus more on lateral movement rather than bending forward like in conventional lunges. This drill offers excellent workout for all lower body muscle group comprising quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. Steps for correct workout are
• Stand straight
• Keep shoulder-wide distance in feet
• Stretch one leg to side
• Lunge down
• Put maximum body weight on leading leg
• Point toes in the forward direction
• Repeat with the other leg
Lateral sled - For Those Who Need The Extra Punch
Lateral sled drag is a fantastic workout for those who need the extra punch. This workout focuses on increasing muscular strength of lower body muscles. Some treat it as a variant of the lateral lunges. However, the results delivered by the drill are promising. It is also suitable for folks that are unable to deal with deceleration stress due to hip or knee issue. Steps for correct workout are
• Stand straight
• Stretch one leg to one side
• Keep toes straight
• Pull the weight by walking sideways without changing the bending angle or body position
• Repeat with other leg / other side
Asterisks Lunges - Beat The Fear For Once And For All
Asterisks lunges upscale the benefits of regular lunges to the next level. You need two dumbbells for the workout. This drill is ideal for toning glutes and hams muscles. In addition, this workout is highly recommended for improving lateral speed. Well, footballers are you listening; beat the fear for the last time. Hit the Asterisks lunges and be the difference you deserve. Steps for correct workout are
• Stand straight
• Carry two dumbbells
• Lung as usual bending forward, 45° forward, lateral, 45° backward, and backward
Lateral Crossover Step Drill - Agility Matters When You Are Out There On The Ground
Lateral crossover step drill improves agility, stamina, and ability to turn quickly. It is a strength training drill with complete focus on improving the speed of the movements. This workout focuses on enhancing the strength, stamina, and ability to change direction with the typical side-to-side moves. You need a marker or cones for the drill. Steps for correct workout are
• Stand straight
• Take a crossover step
• Keep left foot in front of the right one
• Step right with right foot in front of the left in a crossover
• Complete the repetitions as directed
• Take a break of a minute between two sets of repetitions
Working on lateral movement is not too tough with the right set of drills. Here are top 4 drills you ought to consider working on for bringing out the best in you in real time.
Lateral Lunges - The Basics Beyond Advanced Technique
Lateral lunges deliver the goodness of basic lunges while improving the lateral speed. The objective of this drill is to focus more on lateral movement rather than bending forward like in conventional lunges. This drill offers excellent workout for all lower body muscle group comprising quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. Steps for correct workout are
• Stand straight
• Keep shoulder-wide distance in feet
• Stretch one leg to side
• Lunge down
• Put maximum body weight on leading leg
• Point toes in the forward direction
• Repeat with the other leg
Lateral sled - For Those Who Need The Extra Punch
Lateral sled drag is a fantastic workout for those who need the extra punch. This workout focuses on increasing muscular strength of lower body muscles. Some treat it as a variant of the lateral lunges. However, the results delivered by the drill are promising. It is also suitable for folks that are unable to deal with deceleration stress due to hip or knee issue. Steps for correct workout are
• Stand straight
• Stretch one leg to one side
• Keep toes straight
• Pull the weight by walking sideways without changing the bending angle or body position
• Repeat with other leg / other side
Asterisks Lunges - Beat The Fear For Once And For All
Asterisks lunges upscale the benefits of regular lunges to the next level. You need two dumbbells for the workout. This drill is ideal for toning glutes and hams muscles. In addition, this workout is highly recommended for improving lateral speed. Well, footballers are you listening; beat the fear for the last time. Hit the Asterisks lunges and be the difference you deserve. Steps for correct workout are
• Stand straight
• Carry two dumbbells
• Lung as usual bending forward, 45° forward, lateral, 45° backward, and backward
Lateral Crossover Step Drill - Agility Matters When You Are Out There On The Ground
Lateral crossover step drill improves agility, stamina, and ability to turn quickly. It is a strength training drill with complete focus on improving the speed of the movements. This workout focuses on enhancing the strength, stamina, and ability to change direction with the typical side-to-side moves. You need a marker or cones for the drill. Steps for correct workout are
• Stand straight
• Take a crossover step
• Keep left foot in front of the right one
• Step right with right foot in front of the left in a crossover
• Complete the repetitions as directed
• Take a break of a minute between two sets of repetitions
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