Set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees (b). If all you added to your football strength program was lateral lunges, you’d be a huge step ahead of everyone else.

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If you want to improve ankle stability and challenge your core and hips at the same time, this is the ultimate lateral stability exercise. Repeat for three sets (c). This ultimately results in injuries, poor performance, weak external rotation muscles, and a less aesthetically pleasing body appearance. Your email address will not be published. Try these 5 exercises to begin implementing side-to-side motion in your program.

Now your trunk is asymmetrically loaded and being pulled into lateral flexion. 6 Exercises for the Ultimate Back and Chest Workout. This is why we include power exercises after the strength training phase. But it is a good example of lag, and I wanted to show it to you. When a player can learn to apply enough force to the ground to propel himself sideways and 30 inches in the air, you have a player with some serious game speed. Perform six reps per leg for three sets.

Keep your front heel flat on the ground (b). This is particularly good at delivering a lateral challenge to the ankle joint, which may help to prevent sprains. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you! The photo below shows the hips and shoulder parallel as he is holding on to a weight stack and practicing the correct movements for loading a lateral bound. Increase the weight of the medicine ball as you become more proficient, but make sure your knee doesn’t cave inward. I love lateral sled pulls. Simply choke a band around the base of the rack and step into the other end. Shuffle your right hand and right leg to the side, followed by the left hand and left leg, as you move to the right. If your heels, push your hips further back and work on partial ranges of motion until mobility and form improve (c). “Lateral stability can absolutely improve overhead lifts,” says Ramsey Nijem, the head strength and conditioning coach for the Sacramento Kings. So what's the solution? It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips and trunk to work together. Lateral Bounding is an excellent exercise to build speed and power in your golf swing. Not even close. For those reasons, we don’t want to introduce body lag and upper body momentum into the exercise. While you may not be hoisting heavy weight, the real challenge lies in resisting rotation. This is a supplemental exercise so stick with 3–4 sets of 8–12 reps. Please note: Comments are moderated and may not appear immediately after submission.
“So you’ve got a lot of great load on the trunk.” Mix and match different weights to keep things interesting. Strength athletes usually lift things up and put them down. Plus, you can use them as part of a strength training day, speed day, or conditioning session. You can simply choose some of these exercises to put at the end of your current workout, or use the exercises below as a weekly “lateral movement training” circuit. Are You A Lateral Movement “Weakling”? We started using this exercise in our program several years ago after reading Joe Kenn’s excellent book The Coach’s Strength Training Playbook. Lateral Lizard Crawl: This is one of the many advanced lizard crawls. This exercise will help bring your hips in line with each other. Keeping your heels flat on the floor, pause at the bottom of the squat and return to a full standing position. Todd Marsh is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. For golfers, movement past the hip in the backswing would be Sway, and the delay will affect the timing of the downswing causing inconsistent shot patterns. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. Let’s take a look at some mistakes people make during lateral bounding. How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Repeat on the left side. Traditional squats are great, but it’s important to incorporate single-leg movements to … I’m sorry for double-commenting! That is until Bill Starr told me about their importance. A health, fitness and lifestyle site brought to you by Daily Burn, in partnership with Verywell. I love lateral sled pulls. They push, pull, and press, but they don’t move side-to-side and they don’t learn to create lateral stability. Ideally, a line should be drawn on the floor and on each landing, the foot should be on the line. Updated October 2017.

Get into a plank by straightening your legs and supporting your weight with hands and feet (a). I have drawn red lines on the photo to show you the bend at his hip and how much rotation he has in his shoulder compared to his pelvis. 2. The hip and shoulder lines don’t have to be perpendicular to the line that runs through the ankle, knee, hip and shoulder.

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