Agility training is all about change of direction as quickly as possible while maintaining one’s balance and one of the best foundational drills for challenging lateral agility is the stutter step and stick drill performed with speed hoops. This drill focuses on lateral (sideways) movement with a balance component followed by a change of direction and emphasizes first step quickness making it ideal for athletes who are just get started with agility training.
Sometimes we get too carried away with straight ahead (linear) speed and forget that many movements on the field and court are lateral in nature. When moving laterally, it is best to keep the feet close to the ground and step as quickly as possible which brings up one of the most important points in learning lateral movement; if you wish to move to the right, you must push off hard with the left leg and if you wish to move to the left, you must push off hard with the right leg. The term “stick” is the balance component of this particular drill and refers to the planting of the outside leg when stopping prior to a direction change and holding this position momentarily; this requires static balance.
For the stutter step and stick drill, speed hoops are the best tool used as opposed to low hurdles though an agility ladder works well too. Hurdles require a high knee lift and while they are ideal for teaching linear movement where high knee action is necessary to generate powerful leg drive, lateral movements are best executed with the feet close to the ground.
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 balance on the right leg keeping the left foot off the ground (this last part is the “stick” portion of the drill which focuses on maintaining balance).
5. Repeat this pattern in the opposite direction.
Again, the stutter step and stick drill is ideal for teaching initial lateral movement. Perform this drill in short bursts of 10-15 seconds using a 1:3 work to rest ratio (i.e.-if you drill this movement for 10 seconds, then rest at least 30 seconds before repeating). Focus on explosive leg drive to change directions and to move laterally.
Next week I will be highlighting the next progression in lateral movement with a similar hoop drill as well as a drill which combines both lateral and linear movement.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
