Good exercises for lateral quickness?

Jeff92se

My knee was sore for quite a long time and I've been slowly trying to get that leg's strength to equalize with the other. Over the years I've lost quickness laterally. Any suggestions on how to get this back? I squat, dead, power clean, jog, jump rope, jump ups on bench but nothing really laterally. I run lines forward, backward and sideways but I think it's hitting what I'd like to target.

Suggestions?

IronSmasher

Drills, circuits, sport specifics.

Jeff92se

I play specific sports. But I need exercises to improve my performance in that sport. ie.. b-ball.

Drills? what specific drills? Circuits? What exercise circuits?

Jeff92se

bump

mes1921

Ladders! They're a blast and really do improve your quickness. :-)

biged335

Cone Drills...

azwildcatfan94

Yesterday, this dude at my gym was on the treadmill sideways. You could adjust the speed to whatever you wanted. Would prob work endurance too.

JNick77

If you're looking for more quickness / agility, try doing some plyometrics and jump rope.

Plyometrics:
- Broad Jumps sets of 10
- Side-to-side Jumps: sets of 10
- Alternating Lunge Jumps: Start down in a lunge position, jump up and while in mid-air move your front leg to the back and back leg to the front and land in starting position jumping back up as soon as you hit.

Jump rope:
- Regular rope jumping
- High-knee
- Heel to heel

ninerbuff

Side shuffles half court, then turn to sprint. Do the same for the other side.

Bench hop overs

Skaters

Those are just a few I use with junior athletes to improve lateral speed, strength and movement.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

JNick77

Drills, circuits, sport specifics.

I think sport specific exercises is pretty much been debunked at this point, no such thing.

Jeff92se

Thanks. I do bench overs when my jumper's knee isn't bugging me.

I also jump rope one leg, knee high, backwards, side to side and forwards

But I got tons of ideas from here thanks.

Alternating lunge jumps seem like satanic punishment but I'll try them

Squeezie88

If you're looking for more quickness / agility, try doing some plyometrics and jump rope.

Plyometrics:
- Broad Jumps sets of 10
- Side-to-side Jumps: sets of 10
- Alternating Lunge Jumps: Start down in a lunge position, jump up and while in mid-air move your front leg to the back and back leg to the front and land in starting position jumping back up as soon as you hit.

Jump rope:
- Regular rope jumping
- High-knee
- Heel to heel

This looks like a great mix to do. Might have to try it myself!

JNick77

If you're looking for more quickness / agility, try doing some plyometrics and jump rope.

Plyometrics:
- Broad Jumps sets of 10
- Side-to-side Jumps: sets of 10
- Alternating Lunge Jumps: Start down in a lunge position, jump up and while in mid-air move your front leg to the back and back leg to the front and land in starting position jumping back up as soon as you hit.

Jump rope:
- Regular rope jumping
- High-knee
- Heel to heel

This looks like a great mix to do. Might have to try it myself!

It's pretty good actually. I read-up on these elsewhere and pieced together a group for helping my step-son with his agility for football. He looked horrible at first, especially with the side-to-sides and really started to look good after a couple weeks. Same thing with the jump rope. It's kinda' old school but very effective.

Jeff92se

I don't know if I can find enough women in the gym to help me with the broad jump

But I looked up the side jumps and I already do those to some degree. Modified lunges I call them. I guess I can try to kick up the jump portion

Jeff92se

any other suggestions?

JNick77

I don't know if I can find enough women in the gym to help me with the broad jump

But I looked up the side jumps and I already do those to some degree. Modified lunges I call them. I guess I can try to kick up the jump portion

Check this link out. It has a large variety of jumps and shows you how to do them. The set / rep scheme for his training isn't applicable to what you're trying to accomplish but the exercises definitely are. I read some info on sports training a few months back and the general consensus seems to be 2 to 3 sets of 10-12 reps per.

http://www.t-nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_jumps&cr=

ninerbuff

If you can get hold of glider discs, the side to side speed laterals with them are challenging.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Pronoiac

Good suggestions above, but definitely add some carioca drills, too. Both directions.

http://youtu.be/w4KBi5PZrGY

For lateral speed and agility I find these to be the foundational drill. Good luck.

Jeff92se

I'm going to try some of these. Hopefully I don't fall down. Especially on the side to side movements.

The sliders seem interesting. My gym doens't have a slider sheet so I'll have to see how cheap buying the sliders for your feet are.

squats/cleans and deads were yesterday so I do them easy.

KyleB65

What about some form of combat style training?

Boxing, karate, Jiu-Jitsu, Kung-Fu, etc, etc.

Jeff92se

What about some form of combat style training?

Boxing, karate, Jiu-Jitsu, Kung-Fu, etc, etc.

That would be great but I really want to concentrate on what I feel is a weakness.

I'm sure being 44 doesn't help either. hahaha but I've been able to make improvements in other areas I'm taking a shot at this one.

I need to find other exercises to compliment my supersets / triplesets anyway so I'm always looking for plyometric type stuff .

Jeff92se

I tried the jump lunges. hard work. right knee didn't like it but I'll keep at it.

Also tried side stepping onto a very low step up board. Again right knee didn't like it.

But hopefully it will strengthen it to where the slight pain goes away