“Lateral Quickness” sounds like an exclusive skill for professional athletes. Most of us mortals are trying to balance a good mix of cardio, weight training, and mobility exercises. Who has time to do specialized training?
If you’re an athlete, or not, your ability to move efficiently is affected by your lateral speed. And it’s easy to incorporate lateral rapidity exercises into your routine.
Plus, working out like an expert is fun!
What is Lateral Speed?
The ability to move from side-to-side quickly is called lateral quickness. It’s less about speed — accelerating in one direction — and more about being able to move left to right and rapidly change directions while maintaining balance and control of your body.
Why is it important to have lateral agility?
It improves sporting performance
Depending on your sport, lateral speed can make the difference between winning or losing. Many sports require athletes to quickly change direction in a sideways manner. This could be a shortstop fielding a ground ball hit up the middle, a running back avoiding a linebacker who is trying to make a tackle, or a tennis player moving to the opposite sideline to return a shot,” explains Dr. Jordan Duncan, DC, owner of Silverdale Sport & Spine in Silverdale, Washington.
It’s a movement pattern often neglected
In addition to the court or playing fields, lateral quickness also impacts how you move on a daily basis.
“You don’t need to play a sports. Avoiding someone on a sidewalk, navigating a busy concourse at the airport — we need to be able to have that ability to step to the side to get out of the way,” says Pete McCall, C.S.C.S., master trainer and host of the All About Fitness podcast.
Yet, side to side movement is often missing from a typical workout routine. Running, cycling and rowing are all common physical activities that occur in the sagittal plan (moving your body forward and backward). Duncan explains that this training deficit can leave us vulnerable.
“We are often hurt in areas where we lack mobility, strength, coordination or strength,” he says. “Many people can walk and run fairly well, but have trouble moving side to side. Even if you progress to quick movements and train in the lateral plane, it can be beneficial to your muscle and joint health as well as your overall conditioning.
5 Exercises that Improve Lateral Quickness
You must train side-to-side to improve lateral agility. Both Duncan and McCall suggest a combination of speed exercises and plyometrics.
“By doing this, you will strengthen type II (fast-twitch) muscle fibers and enhance the efficiency of the nervous system,” Duncan says. This will result in a faster and stronger contraction of the lower extremity muscles, which will improve lateral quickness.
The benefits of these movements go beyond improving lateral quickness. Speed drills are a great way to spice up your cardio routine. Exercises like skater jumps or banded lateral walk will strengthen your glutes, hips and legs.
1. Lateral shuffle
- Set up a pair 5 to 10 yard apart. You can also use fixed markers like telephone poles and lamp posts.
- Stand inside the left cone with your feet hip-widths apart, your elbows bowed, and your hands infront of your chest.
- While keeping your back flat and your abs engaged, bend both knees and push your hips outward. Lower your body into a half-squat.
- Keep your chest raised, step quickly with your right foot in the direction of the right, then push off with your left foot. Return to your original stance, feet hip-width apart. Repeat the movement and shuffle to the right until the other cone is reached.
- Reverse the movement immediately and shuffle to the first cone.
2. Lateral band walk
- Stand with your feet at shoulder width apart and loop a small resistance around your legs, just above your knees or ankles. This will create tension on the band.
- Keep your back flat, engage your abs, and bend your knees. Push your hips forward, and lower yourself into a quarter squat. Shift your weight to your heels.
- As you step the right foot to the left, maintain the squat.
- Continue sidestepping to the right until the specified number of steps is reached, then reverse your movement and return to your starting position.
3. Side jump over mini hurdle
- Stand with your feet together next to a mini-hoop or an object similar in size.
- Jump sideways over the obstacle, then immediately jump to your starting position.
- Continue to jump over the hurdle as quickly as possible.
4. Skater jump
- In a standing position shift your weight on your left leg. Bending your left knee will lower your hips by a few inch while raising your right heel off the ground.
- By pushing off your left leg, you can bound to the right.
- Land softly on the right leg and allow your left leg to cross in front of you. Swing your arms across your body in a similar direction.
- Repeat the movement, pushing off with your left leg and landing on it.
- Continue jumping backwards and forwards.
5. Jumping rope, skier variation
- Hold the rope at roughly waist height with your elbows bent. Your palms should be facing up. Your wrists need to be a couple of inches away from your body.
- Start spinning the rope with your heels behind you. (Once momentum is built, you should be in a position to spin the rope by simply moving your wrists.
- Stay on your feet, keep your knees slightly bent, and jump to the left. On your next swing, jump left. Continue to alternate sides with each leap.
