BENEFIT: Lateral quickness

EXPLANATION: Stepping laterally onto the box forces you to drive off your back leg, which is crucial to effective lateral movement. Many athletes often reach and pull with the front foot when shuffling; that is slow and inefficient. The fastest and most explosive way to shuffle laterally is by driving off the back leg.

INSTRUCTIONS

• Stand to right of 18-inch plyo box

• When partner drops ball, step laterally over 6-inch hurdle onto box with right foot

• Step left foot onto box, then step down

• Repeat only when ball drops

• Perform 8 sets of 10 reps for each direction

Coaching Point: You want to make sure your lateral steps onto the box are performed as fast as possible. The key is to react rapidly and move quickly. The step down from the box can be slow and controlled.