Lateral Agility Training With Hurdles and Ladders
By Robert Lindsey, CSCS, USAW
Lateral Hops and Steps Using the VersaStep® Hurdles
Start: Set up two or more VersaStep® Hurdles 18" to 24" apart. Get in an athletic position: weight on the balls of the feet, knees slightly bent, back straight, and a slight forward bend at the waist. Stand parallel to the VersaStep® Hurdles.
Action: Hop laterally over the first hurdle, landing softly on both feet, and then immediately hop over the next hurdle. Continue hopping over the hurdles in both directions for 15 to 30 seconds.
Variations: As your skill level increases, add more time to the drill, perform the drill on only one foot, or increase the height of the VersaStep® Hurdles. Or, perform this drill stepping over each hurdle as quickly as possible using good knee lift.
Focus Points: Always perform hops on a smooth, even surface. Keep your body in an athletic position and stay in control. Never sacrifice form for speed. Focus on “impulsing” off the ground into the next hop as soon as you touch the ground.
Forward-Lateral Runs Using the Dual Agility Ladder™
Start: Stand at one end of the Dual Agility Ladder™ with the side of your body facing the end of the ladder. Get in an athletic position as described in the drill above.
Action: With the foot that is closest to the ladder, take a forward, lateral step into the top, left stepping area and then follow the step with the other foot. Next, take a backward, lateral step into the next stepping area, again move to your left. Continue that pattern for the length of the ladder, moving forward and backward, as you work your way laterally down the ladder.
Variation: Perform this drill hopping on one foot or two.
Focus Points: Always land softly on the balls of your feet when stepping or hopping. Start slowly and learn your patterns before increasing the speed of the drill.
Lateral Runs Using the Dual Agility Ladder™
Start: Stand at one end of the Dual Agility Ladder™ with the side of your body facing the end of the ladder. Get in an athletic position as described above in the first drill.
Action: With the foot that is closest to the ladder, quickly step into the first stepping area and then follow with the other foot. Both feet will land in the same stepping area. Quickly continue this movement pattern down the entire length of the ladder. By staying on only one “side” of the ladder, two people can perform this drill at the same time.
Variations: Perform this drill hopping on one foot or two.
Focus Points: Always land softly on the balls of your feet when stepping or hopping. Start slowly and learn your patterns before increasing the speed of the drill.
Zigzag Hops Using the Quick Cone Hurdle™ Set
Start: Using all 12 cones and crossbars, set up the Quick Cone Hurdle™ Set to resemble a ladder (as shown in photo). Set the crossbars at a height of 3", 5", or 7" to match your skill level. Stand at the end of the hurdles and off to one side.
Action: Hop laterally on two feet into the first stepping area. Immediately hop diagonally into the next stepping area. Continue to move forward by hopping diagonally in a zigzag pattern the entire length of the Quick Cone Hurdle™ Set. Try not to knock the crossbars off the cones.
Variations: Perform the drill hopping on one foot, hopping on alternate feet, or hopping backward.
Focus Points: Always perform hops on a smooth, even surface. Keep the body in an athletic position and stay in control. Never sacrifice form for speed. Focus on “impulsing” off the ground into the next hop as soon as you touch the ground.
Four Square Hops Using the Quick Cone Hurdle™ Set
Start: Set up four cones and four crossbars from the Quick Cone Hurdle™ Set to form a 20" by 20" square (as shown in the photo). Set the crossbars at a height of 3", 5", or 7" to match your skill level. Stand beside the square.
Action: Hop laterally on two feet into the box and then immediately hop in the same direction out of the box. Continue this pattern for approximately 15 to 30 seconds.
Variations: As your skill level increases, add more time to the drill or increase the height of the crossbars. Or, perform the drill hopping on one foot, hopping on alternate feet, or hopping forward, backward, and side-to-side.
Focus Point: Always perform hops on a smooth, even surface. Keep the body in an athletic position and stay in control. Never sacrifice form for speed. Focus on “impulsing” off the ground into the next hop as soon as you touch the ground.
