If you’re looking to add some new and interesting training movements to your workout routine, I suggest adding some of the above lateral training drills into the mix. Along with the exercises I noted earlier, you can also include inner and outer thigh exercises like side raises and glute raises using elastic exercise bands or a cable machine and perform these 2-3 times per week along with the other drills. By applying lateral training exercises to your fitness routine, you can quickly shock your muscles into growth by using different stimuli which is always needed to keep your body guessing so it doesn’t plateau from using the same exercises day in and day out.
Inline skating and ice skating are lateral exercises that come into play when you push off with each foot. These are excellent techniques to use to target your glutes and really tone up your booty. Every stride hits the outer thigh area which helps to tighten and tone the buttocks. Skating style movements like side shuffles are excellent conditioning movements for warming up. This is when you basically step or hop out to the side with one leg while the other foot touches that leg’s ankle and then you immediately hop over to the other side and so on, just like skating. Performing side shuffles are also great for anyone who doesn’t have access to skates and you can do this exercise in the convenience of your own home using your own body weight.
So with that in mind, here are six lateral strength exercises you can use in your training program to ensure that you’re building real world game speed.
If you want to improve ankle stability and challenge your core and hips at the same time, this is the ultimate lateral stability exercise. Standing on one leg, throw a medicine ball at a wall beside you hard enough that it bounces . Extending the leg you’re not standing on while you throw will increase your force output and help to maintain balance. Increase the weight of the medicine ball as you become more proficient, but make sure your knee doesn’t cave inward.
|How To Perform Exercise||Targeted Muscle Group|
|The dumbbell lateral raise exercise helps build strong shoulders and muscle mass.
1.) Start off standing up straight with your feet shoulder-width apart, keeping your abs tight and holding a dumbbell in each hand with your palms facing towards your body.
2.) Slightly bend at your knees and then slowly raise your arms at your sides until your palms face the floor.
3.) Once you reach the top position, hold for a count, squeezing your shoulder muscles then return back to the starting position.
1.) You want to feel as if you are leading with your elbows.
2.) Refrain from swinging the weights as that is improper form and your shoulders should do the lifting, not by momentum.