While most traditional speed training is done in the sagittal plane (front to back — think sprinting, broad jumps, etc.), it is also important to train lateral movements in the front plane (side to side) to improve reaction time and change of direction speed.

One of the biggest keys to “quickness” when it comes to changing direction is the athlete's ability to absorb force and redirect. Think of the strong eccentric contraction that occurs when Myles lands into the lunge as “putting on the brakes.” The stronger his brakes, the faster he can stop his momentum and push back toward the center line. I catch him as he rebounds, but then push him back away from the center line, making it more difficult to brake.

Keys

Have the athlete stand on one leg, holding a med ball at chest height. Stand on the same side as their post leg and push them away. They should land in a deep lateral lunge, slow their descent, then push back to starting position. 

Three sets of 3-5 reps per side. Be sure to warm up and pay particular attention to stretching the groin and doing adductor activation prior to your first set.

Beginner/Youth Variation

Practice this movement with no medicine ball. Let your athlete “catch” you on the way up as a backstop, but don’t push them back out. This will also do wonders for your young wrestlers' balance and single-leg stability!

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.