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Friday, August 1, 2008
Developing Lateral Speed and Changing Direction
Western Arkansas, AR
By: D. Chris Cothern MSPT, CSCS
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Photo(s) By: Kyle Danztler/MyActionPortraits.com
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Most sports are not linear. They do not just require the athlete to run
straight ahead without stopping, but often require them to run sideways,
change direction, or decelerate. We have had track athletes that run 4.5
forty yard dash and a shuttle run of 4.5 seconds. The shuttle should not be the
same as a 40. Because they have only trained straight ahead, they never
developed lateral speed. When they start trying to play football where
lateral speed is important, change of direction and lateral training became
important.
First rule of changing direction is to get low. You can not change
direction well if you do not drop your hips. In order to be able tolerate
staying low, you need a strong core.
Young athletes are taught proper positioning and posture when changing
direction along with deceleration training. Deceleration involves being
able to slow yourself down in the proper way to decrease injuries and
improve quickness. A speed coach once said you can only run as fast as you
slow yourself down.
More mature athletes in our Level 2 program are trained explosively
laterally. Plyometric jumps are performed laterally. Lateral shuffles and
tunnel runs are performed with sprint cords and other resistance. Even
lateral core strengthening is addressed on lateral days.
Lateral speed and changing direction should be included in training for
sports such as football, basketball, and soccer. We have had great results
in athletes that have gone through our lateral training. One had the
fastest shuttle time in the nation for the 2007 Emfinger Combines and
another one of our athletes recently ran a 3.81 shuttle for the coaches of a
Division 1 college football team. Our athletes will tell you that lateral
days are the toughest, but they are a vital part of becoming a playmaker.
Chris is a physical therapist and owner of AthletePlus Physical Therapy and
Sports Performance in the All-Star Sports Arena. Email chris@athleteplus.net
for more info.
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