In the world of sports and fitness, the term "athletic" often conjures images of high-flying dunks, blistering sprints, or incredible feats of strength. But at its core, athleticism is a combination of strength, agility, and the ability to move effectively in multiple directions—especially laterally. Lateral movement is a fundamental skill that separates good athletes from great ones, enabling rapid directional changes, evasive maneuvers, and explosive transitions.

This blog explores the importance of lateral movement, why it’s critical for athletic performance, and how to develop it. Whether you're a beginner wondering how to get started or an elite athlete fine-tuning your skills, lateral movement is the key to unlocking your athletic potential.

When people think about movement in sports, they often focus on linear speed—how fast an athlete can run in a straight line. While linear speed is valuable, sports like soccer, basketball, tennis, and football demand agility and quick lateral transitions. This includes side-to-side movements, pivots, and reactive cuts that are essential for evading opponents, staying balanced, and maintaining control.

Lateral movement encompasses more than just stepping sideways; it involves:

Deceleration: The ability to stop momentum quickly and safely.

Acceleration: The power to explode out of a stop or a lateral position.

Dynamic trunk control: Keeping the upper body stable and aligned during rapid directional changes.

Joint stability: Ensuring knees, hips, and ankles can withstand the stresses of lateral motion without injury.

Whether you're stealing bases in baseball, defending in basketball, or cutting across the field in football, lateral movement can mean the difference between winning and losing.

Strength: The Foundation of Lateral Movement

Athleticism begins with strength. Developing a solid foundation of strength—particularly in the glutes, quads, and core—is crucial for improving lateral movement. For younger athletes, strength training lays the groundwork for agility, speed, and resilience. For advanced and elite athletes, strength supports explosive power, precision, and endurance.

Key strength-building exercises for lateral movement include:

1. Side Step-Ups with a Band

Why it Works: This exercise targets lateral muscles like the gluteus medius and quadriceps while engaging stabilizers.

How to Perform: Place a resistance band around your thighs and step laterally onto a box. Push through your lead heel to stand up and slowly lower back down.

2. Front Squats

Why it Works: Front squats emphasize quad strength, critical for deceleration during lateral cuts.

How to Perform: Hold a barbell across your shoulders, squat until your thighs are parallel to the ground, then drive back up while keeping your chest upright.

3. Single-Leg Squats

Why it Works: This variation improves strength and balance in the shorter ranges of motion needed for lateral speed.

How to Perform: Perform single-leg squats with the non-working leg bent slightly. Focus on maintaining control during the descent and ascent.

Building strength in these areas ensures you have the foundation to execute lateral movements with power and control.

Once strength is established, incorporating sport-specific drills hones lateral agility. These drills not only develop the necessary muscle memory but also improve reaction time and coordination.

1. 5-10-5 Drill

Why it Works: This classic agility drill develops acceleration, deceleration, and cutting ability.

How to Perform: Sprint 5 yards to the right, touch the line, sprint 10 yards to the left, and return to the start.

2. Drach Drill

Why it Works: Combines lateral steps with explosive cuts for a reactive training stimulus.

How to Perform: Perform a sequence of step-steps followed by a sharp directional cut. Repeat three times on each side.

3. Side Sled Runs

Why it Works: Builds lateral strength and acceleration under resistance.

How to Perform: Attach a sled and run laterally, maintaining a low, stable position throughout the movement.

4. Side Hill Sprints with Crossover

Why it Works: Trains both lateral power and coordination by combining incline running with a lateral crossover step.

How to Perform: Sprint up a hill at an angle, crossing one leg over the other with each step.

These drills simulate the reactive and multidirectional demands of sports, enhancing both speed and efficiency.

The Role of Plyometrics in Lateral Movement

Plyometric exercises are essential for developing the explosiveness needed to accelerate laterally and change direction quickly. These exercises train the stretch-shortening cycle of muscles, improving power and reducing reaction time.

1. Side Jumps with Double Bounce

Why it Works: Builds lateral explosiveness and stability during landing.

How to Perform: Perform a lateral jump, land on one foot, and immediately rebound into another jump.

2. Jump Series

Why it Works: Combines unilateral and bilateral jumps to improve coordination and dynamic control.

Example: Hurdle hop (land on two feet), lateral jump (land on one foot), repeat.

3. Side Jump into Med Ball Throw

Why it Works: Integrates dynamic trunk control with explosive lateral movement.

How to Perform: Jump laterally, land on one leg, and immediately throw a med ball to the side.

These movements not only improve lateral speed but also enhance overall athleticism by building coordination, balance, and power.

Bringing It All Together: A Comprehensive Training Plan

For athletes at all levels, a well-rounded training program for lateral movement includes:

Strength Day

Focus: Build quad, glute, and tibialis strength.

Exercises: Side Step-Ups, Front Squats, Single-Leg Squats.

Speed Day

Focus: Develop cutting ability and reactive lateral speed.

Drills: 5-10-5 Drill, Drach Drill, Side Sled Runs.

Athlete (Plyometric) Day

Focus: Enhance power, impulse, and explosiveness.

Exercises: Side Jumps, Jump Series, Med Ball Throws.

For younger athletes, prioritize strength and foundational movements. For advanced athletes, integrate these components into a weekly rotation with greater emphasis on plyometrics and speed-specific drills.

Athleticism is more than raw power or speed; it’s about moving with efficiency and confidence in any direction. By improving lateral movement, you can:

Dominate in sports requiring agility and quick cuts.

Reduce the risk of injury through better strength and control.

Build a solid foundation for other athletic skills, from sprinting to jumping.

Becoming more athletic starts with intentional training. Whether you’re an up-and-coming athlete or a seasoned pro, developing lateral movement is critical to reaching your full potential. Incorporate the strength, speed, and plyometric exercises outlined here, and watch as your agility and athleticism soar.

For a tailored approach to athletic training, explore the Peak Strength app. With specialized programs for lateral speed, agility, and explosive strength, you’ll have all the tools you need to become the athlete you’ve always wanted to be.

Later.