Top 4 Lateral Movement Exercises
Speed development and lateral strength improvement are goals of the top 4 lateral movement exercises. Soccer or basketball requires excellent lateral speed control to deliver the best performance. However, many players often overlook this imperative factor often knowingly. The reason behind the behavior is the hardness scale of the training. However, it requires meticulous attention to detail and the selection of the correct type of training. Improving lateral quickness requires strengthening hip mobility, plyometrics, footwork, and lateral movement ability.
Working on lateral movement isn’t too difficult with the right set of exercises. Here are 4 main exercises you should consider working on to get the best out of you in real time.
Side Lunges: The Basics Beyond Advanced Technique
Side lunges provide the goodness of basic lunges while improving lateral speed. The goal of this exercise is to focus more on lateral movement rather than leaning forward like in conventional lunges. This exercise offers an excellent workout for all muscle groups in the lower body, including the quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. The steps for a correct training are
• Stand up straight
• Keep the distance between the shoulders and the feet
• Stretch one leg out to the side
• Downward lunge
• Put maximum body weight on the front leg
• Point your toes in the forward direction
• Repeat with the other leg
Side sled – for those who need an extra punch
The side sled drag is a fantastic exercise for those who need an extra punch. This workout focuses on increasing the muscular strength of the lower body muscles. Some treat it as a variant of side lunges. However, the results delivered by the drill are promising. It is also suitable for people who cannot deal with the stress of slowing down due to a hip or knee problem. The steps for a correct training are
• Stand up straight
• Stretch one leg out to the side
• Keep your toes straight
• Pull the weight by walking sideways without changing the angle of flexion or the position of the body.
• Repeat with the other leg/other side
Asterisks Lunges – Overcome fear once and for all
Asterisk lunges increase the benefits of regular lunges to the next level. You need two dumbbells for the workout. This exercise is great for toning your gluteal and hamstring muscles. In addition, this exercise is highly recommended to improve lateral speed. Well, the footballers are listening; overcome fear for the last time. Hit Asterisks lunges and be the difference you deserve. The steps for a correct training are
• Stand up straight
• Carry two dumbbells
• Lung bent forward as usual, 45° forward, lateral, 45° backward and backward
Cross Side Step Drill: Agility Matters When You’re On The Ground
The lateral crossover step exercise improves agility, endurance, and the ability to turn quickly. It is a strength training exercise with a complete focus on improving the speed of movement. This workout focuses on improving strength, endurance, and the ability to change direction with typical side-to-side movements. You need a marker or cones for the drill. The steps for a correct training are
• Stand up straight
• Take a cross step
• Keep your left foot in front of your right
• Step to the right with the right foot in front of the left at a crossroads.
• Complete reps as directed
• Take a one minute break between two sets of repetitions.