Movement Skills


Choosing skills and drills that challenge speed, agility and quickness using ladders, hurdles and cones builds strong multi-directional movement patterns with higher intensity anaerobic energy de- mands that require the fast twitch muscle fibres to be activated. Linking various patterns together re- quires the mind to orchestrate the body and builds enhanced reaction skills.


Exercise: Ladder Lateral Cross Over


This skill begins from a balanced athletic position and chal- lenges the athlete’s ability to move quickly with complex, dynamic demand and to maintain balance, stability, lateral movement and rotational control with a quick crossover step. The athlete performs an explosive crossover step with outside foot stepping into the ladder then quickly transfers weight (as the balance foot becomes the movement foot) and quickly crosses back over into the next ladder rung.


PROGRESSION: Add a Smart Muscle SlingShot to challenge speed of movement and add resistance to the exercise to add a strength challenge.


March/April 2011


May/June 2010 Fitness Business Canada 37


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