Having strong and quick lateral movement skills in football is vital to performing one’s responsibilities on the field. To develop strength in lateral movement, the integration of lateral lunges into exercises three times a week will help. Lateral lunges begin with an athletic stance. From there, the individual will lunge, or take a step, to the left side of their body and squat. The thighs should descend no further than 90 degrees and the thighs should be parallel to the ground. Bringing the left leg back to a standing a position, the person will repeat the same action on the right side of the body. Lunges should always be executed with control and balance. Performing up to three sets of 12 repetitions per leg is ideal. Resting in between sets for one minute will also help with recovery.
To increase lateral speed, a partner mirror drill is helpful. Standing 10 yards apart and in front of each other, two players will engage in mirroring each other’s actions. One person will be the designated initiator and will move left to right causing his or her partner to react to his or her movements. The drill lasts up to 20 seconds and allows the partners to rest up to one minute in between sets.