3. Multi-Directional Speed

Drill complexity can now be increased to include the stop and go of countermovement to more closely meet the de- mands of sport and recreation. Athletes should be chal- lenged to develop force and to decelerate safely and then accelerate in another direction using control and proper mechanics, then attempting to decelerate, change direc- tion and accelerate as quickly as possible.

Exercise: Flat Rung Ladder Forward Shuffle

SET UP: Stand outside of the flat rung ladder.

EXECUTION: Step inside the first rung with the right foot (im- age 1) quickly followed by the leſt foot (image 2). Then step the right foot outside the ladder (image 3) and, using a fast di- rection change, step the leſt foot inside the second rung (im- age 4). Repeat the pattern using fast direction changes down the length of the ladder. Run back and repeat.

Peter Twist (MSc, BPE, CSCS, TSCC-Gold, PTS) is president of Twist Conditioning’s three divisions: franchised Sport Conditioning Centers, product wholesale and the Twist Smart Muscle™ Coach Education program. To learn more about Twist training methodol- ogies, education and equipment available in Canada visit www.twistconditioning.com.

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