Lateral Training - Plyometrics To Build Explosive Speed & Strength

There are various uses for the application of lateral training such as sport, health and overall conditioning. Lateral training is not a new concept but the value of it has been underestimated until the past 10 years where fitness had exploded. Pilates and yoga utilize a type of lateral training in passive and controlled ways. Strength and stretch is the focus for Yoga and Pilates type lateral work. Poses are held or pulsed for timed intervals giving you a great burn and excellent muscular endurance. The joints will definitely benefit.

Plyometrics will find ballistic ways to use lateral leg work making the movements explosive and powerful. This is ideal for jump height, speed, agility, balance and stronger connective tissue making your joints stronger in the process. Sport and rehab conditioning are also dependent on this style of exercise but it is applied relative to the person's needs and obstacles or injury. Progressions and modified versions of plyometric drills will be used for the rehabilitative purposes.

The training is usually done with high reps, light weight or timed intervals. Form is important because of the joints involved. Tools such as extreme boards, 'fitter' lateral training equipment, bands, slide boards and Bosu balls are all great helpers. Many of these are in physiotherapy clinics but only a small percentage of gyms will have these tools.

Some of the lateral drills you can apply to your training program in general would be side shuffles and then taking them onto a bosu ball for added difficulty. Side hops with both or single legs then over a plyo ball or cone for more difficulty. Take this side hop movement forward and back along a line and you are at a new level. Hopping up and down stairs sideways with both or single legs is very advanced but really works those ankle and knee joints. Something as easy as the grapevine move used in aerobics is a lateral move. Your everyday jumping jacks are also lateral working.

Inline and ice skating is lateral in the push off, excellent for gluteal toning. Every stroke hits the outer thigh helping to tighten and tone the area. Skating style movements like the side shuffles where you basically step or hop out to the side with one leg, the other foot touches that legs ankle and then immediately hops over to the other side and so on, just like skating, are excellent conditioning prep moves for pre skate as a warm up. Also great for those without skates, this helps you get more of the motion in regardless.

Soccer has a lot of lateral movement within its up and down field game, passing the ball using lateral movements. Many of the soccer drills down field use lateral kicks to yourself or passed to a team mate while you are running forward. 'Ball handling' specific lateral movement is a challenge but really hits the side of your lower legs!

I would suggest adding some of the above with some inner and outer thigh exercises on the respective machines or using cables 1-2 times per week. Apply the above as it is applicable to your needs, hobby, sport or injury.

By Linda Cusmano