Fitness /  Lateral Movement Development Session 3 (30mins)

  • Ladder Drills: Two in two out

    • 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

  • Lunge matrix

    • Description:

      Make the movements strong and stable, pausing briefly at the bottom of each lunge before driving out powerfully back to the central positon

    • Exercise Notes:Work through the 20 reps of the exercise, then rest for 1min. Repeat 3 total sets

    • Minutes on exercise:5:00

  • Lateral agility drill

    • 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

  • Multi-directional shuttles

    • Description:

      Make the shuttle movements as fast as possible, getting down low to touch the lines on each rep. On the lateral movements, concentrate on quick foot movements and avoid it becoming too much of a skip/bounce

    • Exercise Notes:Work through the 3 line touches for each of the 3 movements, then rest for 2mins before repeating for 3 sets

    • Minutes on exercise:8:00