Fitness /  Lateral Movement Development Session 1 (35mins)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Focus on rapid, light touches to the floor, keeping the feet turning over as quickly as possible

    • Exercise Notes:Work through 3 sets of 6 lengths of the ladder, with 1min rest between each set

    • Minutes on exercise:5:00

    • Description:

      Make the movement strong and controlled, focusing on engagement of the muscles of the core and lower body. You can use a weighted bag to make the exercise more difficult if training in the gym.

    • Exercise Notes:Work through 12 reps on one leg, then resting for 1min before repeating on the other leg. Complete 3 sets on each leg (6 sets total)

    • Minutes on exercise:9:00

    • Description:

      Complete 1 set of each of the 6 variants outlined in the video. Make the movements as rapid and explosive as possible, focusing more on raw speed and power than becoming too distracted with the specifics of the footwork patterns.

    • Exercise Notes:Work through 6 sets of 8 reps, with 1min rest between each

    • Minutes on exercise:9:00

    • Description:

      Work through the 4 variations in the video, then add in a further 4 sets where you instead lunge on the near side leg closest to the line (as opposed to stepping across the body with the outside leg)

    • Exercise Notes:Work through 6 reps of each of the 8 variants outlined in the description above. Take 1min rest between each set.

    • Minutes on exercise:10:00