Tag Archives: conditioning drill

Exercise Spotlight: Weighted Lateral Speed Shuffle

22 Jan

Lateral movement is important in most sports.  It is complemented by speed and quickness of both movement and change of direction.

The ability to move laterally — side-to-side — in response to the movement of a ball, puck, or opponent, is one that can be practiced and developed.  Agility drills — those that emphasize acceleration, deceleration, change of direction, and reaction — should be components of every athlete’s performance training program.

This video shows one of our athletes — a basketball player — performing the weighted lateral speed shuffle.  This is just one of the many drills we use to improve agilityquicknessendurance, and conditioning.  We especially like exercises and drills that reflect the demands and movement patterns of the athlete’s sport — in this case, basketball defense (although shared by many other sports).

Here’s how we do it (you can vary it to meet the athlete’s needs):

  • Set up two cones, 4-yards apart
  • Have the athlete assume a relaxed, athletic stance
  • Feet positioned slightly wider than hip-width
  • Holding dumbbells (we used 5-lb. dumbbells for this drill), palms up, hands outside the body
  • Shuffle quickly, from side to side
  • Don’t let feet touch or cross
  • Do as many repetitions as you can in 30-seconds
  • Perform 3 sets, with a 30-90 second rest interval between sets (depending on the athlete’s level of conditioning)

Get STRONGER, Get FASTER!

Your thoughts?

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Exercise Spotlight: Weighted Lateral Speed Shuffle

19 Sep

q-a-lateral-speed-for-basketball[1]Lateral movement is important in most sports.  It is complemented by speed and quickness of both movement and change of direction.

The ability to move laterally — side-to-side — in response to the movement of a ball, puck, or opponent, is one that can be practiced and developed.  Agility drills — those that emphasize acceleration, deceleration, change of direction, and reaction — should be components of every athlete’s performance training program.

This video shows one of our athletes — a basketball player — performing the weighted lateral speed shuffle.  This is just one of the many drills we use to improve agility, quickness, endurance, and conditioning.  We especially like exercises and drills that reflect the demands and movement patterns of the athlete’s sport — in this case, basketball defense (although shared by many other sports).

Here’s how we do it (you can vary it to meet the athlete’s needs):

  • Set up two cones, 4-yards apart
  • Have the athlete assume a relaxed, athletic stance
  • Feet positioned slightly wider than hip-width
  • Holding dumbbells (we used 5-lb. dumbbells for this drill), palms up, hands outside the body
  • Shuffle quickly, from side to side
  • Don’t let feet touch or cross
  • Do as many repetitions as you can in 30-seconds
  • Perform 3 sets, with a 30-90 second rest interval between sets (depending on the athlete’s level of conditioning)

Get STRONGER, Get FASTER!

Your thoughts?

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