Speeding Sideways: Building Horizontal Speed for Lateral Excellence in Basketball and Soccer
In the dynamic world of sports like basketball, volleyball, and soccer, mastering horizontal speed is a game-changer. Athletes who can move quickly and efficiently laterally gain a significant advantage. Atlas Performance Training recognizes the importance of horizontal speed in these sports and, in this blog post, we'll dive into its significance. We'll describe training strategies that focus on improving lateral speed and agility, and we'll discuss specific movements and exercises that can enhance an athlete's ability to change direction quickly.
The Significance of Horizontal Speed: In sports involving lateral movements, such as basketball, volleyball, and soccer, the ability to move swiftly from side to side is crucial. Think about a basketball player defending against an opponent's dribble, a volleyball player reacting to an incoming spike, or a soccer midfielder changing direction to evade defenders. Horizontal speed is the foundation of these agile movements.
Training Strategies for Horizontal Speed and Agility: At Atlas Performance Training, we employ a comprehensive approach to develop horizontal speed and agility. Here's an overview of our training strategies:
Lateral Hurdle Runs - Improves body control and lower body lateral explosiveness and quickness ATLAS Performance Training
1. Lateral Movement Drills: These drills focus on lateral movements, such as lateral shuffles, side steps, and crossover steps, to improve lateral quickness.
2. Cone Drills: Cone drills challenge athletes to change direction quickly, mimicking game situations where agility is paramount.
3. Resistance Training: Incorporating resistance bands or sleds into training helps athletes build strength in their lateral leg muscles, enhancing their ability to push off explosively.
4. Balance and Coordination Exercises: Improving balance and coordination is essential for fluid lateral movements. Exercises like balance board drills and agility ladder work help in this regard.
Illinois Drill - Used to improve lateral quickness and Vertical Speed
5. Reaction Time Training: Enhancing an athlete's ability to react quickly to visual or auditory cues is crucial for rapid changes in direction. Reaction time drills are integrated into our programs.
Specific Movements and Exercises: To give you a taste of what our training entails, here are some specific movements and exercises that enhance lateral speed and agility:
1. Lateral Shuffle Drill: Athletes shuffle laterally while maintaining a low, athletic stance. This drill improves lateral movement mechanics.
2. Cone Weave: Athletes navigate a series of cones, weaving in and out quickly to improve change-of-direction skills.
3. Resisted Lateral Sprints: Resistance bands are attached to the athlete's waist, adding resistance as they sprint laterally. This enhances muscle strength and explosiveness.
4. Lateral Plyometrics: Jumping laterally over cones or hurdles improves lateral power and quickness.
5. Mirror Drills: Athletes partner up and mirror each other's movements, improving reaction time and defensive skills.
Mastering horizontal speed and agility is a game-changer in sports that involve lateral movements. At Atlas Performance Training, we're committed to helping athletes excel in these dynamic disciplines by employing training strategies that enhance lateral quickness, agility, and responsiveness. Our specialized drills and exercises are designed to mirror the demands of the sport, ensuring that athletes are well-prepared for the challenges they face on the field or court. Stay tuned for more insights into how we're shaping champions in sports performance training!
