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Agility: Lateral Hop

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

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To perform a lateral hop start by standing on one leg with your hands on your waist or by your sides. This is essentially a skip but unlike the high skip you try to over maximum distance rather than hight. Take off from one leg and land on that same leg, then repeat on the opposite side.

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High Skip:

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Fast feet:

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

Side Step:

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

Heel Flicks:

The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.

Speed Footwork

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