Speed Training

SPEED TRAINING

Lateral Movement Drill

At RUSH 101 we utilize various methods of increasing an athlete's lateral movement। Lateral movement is the ability of the athlete to move left of right. It is generated when an athlete places their foot outside of the shoulder plane and pushes left or right to generate power.

The athlete will always explode, off of the outside foot to move in the opposite direction. We call it the "jab step" (make it short and quick). One of our drills we use for all ages of our athletes are the "lateral hurdle step over". This drill will increase the lateral movement and change of direction. We add the resistance and assistance with the bungee cord to give the added challenge to the athlete. We usually do two sets in each direction.

Equipment to use:

Resistance cord with belt, five small hurdles and a partner…

1. Set the five micro hurdles two to three feet apart in a straight line.

2. Place the bungee cord around the athlete waist.

3. Have the athlete face side ways to step over the hurdles one foot at a time with the lead foot and never crossing the feet.

4. Once stepping over the first hurdle clearing the second step jabbing off of the outside foot.

5. The athlete will return with a progression to the second hurdle never cross your feet.

6. Repeating Step 4 and progressing to the third hurdle and returning to the beginning.

7. This will be completed all the way through the fifth hurdle keeping the same rhythm.

8. That will complete the first set of the drill.Repeated the drill again but facing the opposite way, leading with opposite of foot

Coaching Points:

1. Arm action
2. Reaction time of the jab foot on the ground
3. Rhythm
4. Finish the Drill

Arm action is a must. They are always constantly moving. If the arms are dead, then your feet are dead and there is not any lateral movement. In the process of changing direction, the jab foot should be quick. As quick as the arm action the jab foot will be just as fast. The rhythm is very important. The rhythm of the arms and the feet are what keep the body influent motion. Together it will increase the lateral movement and change of directions smoothly. Finally, always finish the drill strong.


Clarence Chaney

RUSH 101
Director of Athlete Performance
http://www.rush101.com/