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Improve Lateral Speed And Power For Football

Posted Dec 11 2009 6:05pm
Improve lateral speed and power and be a better football player by incorporating lateral lunges (with or without dumbbells), lateral bounding, lateral step ups (with or without dumbbells) and lateral shuffles (with or without resistance) in your workouts.

Straight-line speed is important but so is lateral speed and agility in football. You have to move quickly and efficiently from linear to lateral positions (and back again) many times during a practice or game.

The lateral lunge forces you to decelerate movement through one hip at a time, placing greater emphasis on the gluteals and hamstrings. It trains you to move correctly in the lateral direction. Many knee ACL injuries occur when you place too much stress on your knees and not enough stress on your hips during deceleration. In other words, the hips are often under-used during football games.

Lateral bounding is a progression from lateral lunges that requires you to practice lateral movement at game-time speed. Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.

Lateral shuffles (with or without resistance) also work well to train correct lateral movement. Lateral shuffles without resistance can be practiced at game-time speed.




Lateral step ups emphasize development of your hips, quadriceps (especially outer) and glutes.

Any serious athletic exercise program would be incomplete without these exercises. They can be performed as strength or power (high speed) moves.

Obviously, hips and glutes strength and conditioning is critical for defensive backs and linebackers. See Sports Fitness Hut's Hips and Glutes Training Guide for more information.

Train hard and smart!

"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"

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