Straight-line speed is important in basketball, but so is lateral speed. Basketball players have to move quickly and efficiently from straight to lateral positions (and back again) many times during practice or games. I have listed some important exercises to incorporate in your workout program to improve your lateral speed.
1) Lateral Lunges- Trains the hips, gluteals and hamstrings. It also trains the athlete to move correctly in the lateral direction.
2) Lateral Shuffle- (with or without resistance) Also work well to train correct lateral movement.
3) Lateral Step Ups- Emphasize development of the athletes hips, quadriceps (especially outer) and glutes.
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. These exercises will help strengthen the hips. Any serious athletic exercise program would be incomplete without these exercises.
Joe Sidoti Strength and Conditioning Coach
Kennedy Catholic High School
914-772-0128
