Straight-line speed is important but so is lateral speed and agility in sports. The athlete has to move quickly and efficiently from linear to lateral positions (and back again) many times during a practice or game.
Many knee ACL injuries occur when athletes place too much stress on their knees and not enough stress on their hips during deceleration. In other words, the hips are often under-used during sports activities.
Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.
Lateral step ups emphasize development of the athlete's hips, quadriceps (especially outer) and glutes. Any serious athletic exercise program would be incomplete without these exercises. They can be performed as strength or power (high speed) moves.
If you need more help, check out Lee Taft's speed program below:
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
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