Last week we introduced a basic foundational exercise that taught proper lateral movement with an emphasis on balance; the stutter step and stick drill. This week we will progress to using quicker lateral movements as well as cutting and changing direction while running.
The first drill this week is the same stutter step drill as last week but instead of “sticking” (balancing on one leg) before changing directions, you will simply push off hard with the far leg as quickly and explosively as possible. Remember that these drills are attempting to demonstrate one of the basic concepts of lateral movement; if you wish to move laterally to your left, you must push off hard with the right leg and if you wish to move laterally to your right, you must push off hard with the left leg.
The second drill is very similar to the stutter step drill but this time we are introducing a diagonal “cutting” component to the drill so that you are essentially performing a zig zag pattern of running through a series of cones while emphasizing quick directional changes.
STUTTER STEP (THROUGH HOOPS)
Performance:
1. Spread four hoops out in a straight line with roughly 2-4 inches between each hoop.
2. Stand in the far left hoop with the left leg and the right leg raised just a few inches off the ground.
3. Push off explosively with the left foot and step over the second hoop and into the third hoop with the right foot.
4. Quickly step into the second hoop with the left foot, explosively push off with the left foot and step into the fourth hoop with the right foot and without pausing reverse directions and repeat this pattern moving to your left.
ZIG ZAG CUT DRILL (CONES)
Performance:
1. Set-up 6-10 cones in a linear, staggered format spaced roughly 3 meters apart.
2. Starting from the first cone, run diagonally to the second cone.
3. At the cone, drop your hips and “plant” the outside leg by turning the foot inward so that it is pointed in the direction you wish to move to.
4. Push off of the leg on the opposite side in which you wish to change direction (i.e. if moving to the left, push off the right foot and vice versa) and accelerate to the next cone.
5. Continue this zig zag pattern for the remainder of the cones.
Points:
1. Dropping the hips will allow you to decelerate quicker so make sure you emphasize lowering your center of gravity at each directional change.
2. Planting the foot at each cone and turning the foot inward in the direction you wish to go makes for a quick transition.
3. Use verbal keys such as telling yourself to “drop and plant” with each directional change. These verbal triggers will allow you to pay attention to technique and will allow you to master this drill quickly.
4. To emphasize reaction speed while using this drill, eliminate the cones and instead have the athlete react to a verbal or visual cue for every directional change.
As you can see, both of these lateral drills demonstrate movements which can be used offensively (when chasing down an opponent) and defensively (when attempting to evade an opponent). As such, these are two drills that should find their way into your weekly training sessions. The development of lateral speed and agility (acceleration, deceleration and change of direction) is not emphasized nearly as much as it should be in most athletes training programs and instead the focus is generally on straight ahead (linear) acceleration which is great if you are a track athlete preparing for sprints on a straightaway but if your sport requires you to be on the court or field where lateral movement reigns king, you need to make sure that you are comfortable and adept at moving sideways and diagonally.
Next week we will highlight a lower body strength and power development program emphasizing a variety of leg dominant exercises performed in a circuit.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
