Transverse plane

  • The side shuffle/sprint - resisted is an advanced drill to develop power and enhance the ability to decelerate and change direction. This drill incorporates the crossover step, which is fundamental for quick lateral movement.

  • The crossover skip/side shuffle - resisted is an intermediate level drill to enhance power, lateral movement and the ability to change direction.

  • The crossover side to side - resisted (single response) is an advanced drill to improve power, first step quickness and dynamic balance. The crossover step is fundamental footwork for quick lateral movement. An athlete is a lot faster using a crossover step to move laterally than any other technique.

  • The crossover side to side - resisted (multiple response) is a very challenging drill to enhance power, first step quickness, lateral movement and the ability to change direction. This drill is the same as the crossover side to side - resisted (single response), but with a quick change of direction instead of a stick landing.

  • The sprint/side shuffle - resisted/unresisted is a challenging drill to develop power, acceleration and speed and enhance the ability to change direction. This drill incorporates the crossover step, which is fundamental for quick lateral movement.

  • The side shuffle/sprint - resisted/unresisted is an advanced drill to develop power and enhance the ability to decelerate and change direction. This drill incorporates the crossover step, which is fundamental for quick lateral movement.

  • The crossover skip/side shuffle - resisted/unresisted is an intermediate level drill to enhance power, lateral movement and the ability to change direction.