Lateral Movement Workout

This post is an updated my previous post about my favorite lateral movement workout. In that video I briefly explained the workout and did a short demo.


What follows is the exact version of the lateral movement workout I did this week:

I did three exercises in a circuit:

skater hops shuffles short shuttles

Each exercises was performed for 30 seconds at full intensity followed by 60 seconds of rest. I went through the circuit three times.

I am showing you the last of the three circuits. There is enough recovery for my last set to be as [read more…]


Lateral Movement Workouts: the Secret of my Success

About a week ago I promised to tell you the five biggest changes I made to my training program last year. You can read all about those five changes that revolutionized my training on Skyd magazine.


I want to elaborate a bit on 4. Alternating days of linear and lateral emphasis conditioning.

If you’ve been paying attention to what I’ve written over the past year, then this idea is not new to you. If you haven’t implemented lateral movement in your training already, I hope this video [read more…]


Lateral Movement Introductory Plyos

In my training at least half of my sessions emphasize lateral and multidirectional movement. In a multi-sprint sport with a lot of sharp cutting, if you’re only training in a straight line you’re setting yourself up for injury at worst or sub-optimal performance at best. I apply this principle to general conditioning (see above links) and now I’m applying it to plyometrics.

Like my other plyometric session this week, what I did today doesn’t really constitute plyometrics. Plyometrics is about minimizing ground [read more…]


Junk in the Trunk

I am slowly building a portable gym. Not by design. I’m just kind of lazy about cleaning out my car. Tonight it’s supposed to snow, but last time it was warm (in February!) I decided to take inventory of all the exercise equipment in my car.


is this what I need to be a better athlete?


The Inventory One vertical jump tester (some assembly required) a found barbell one recovered gymnastics I thought might be fun for layout practice one aerobic step (overpriced and kinda useless) two medicine balls a yoga mat sneakers cones a [read more…]