Here are 5 multidirectional drills that you can go outside and work on that will help to start improving your overall athleticism at home. You can see these movements utilized and performed in many different sports. All you need is two cones or anything to mark off two spots that are spaced 5 yards apart. Movement efficiency is key in performance as well as preventing injury, in order to establish that efficiency repetition is necessary. After you feel comfortable and feel you have mastered the movements at 5 yards you can increase the distance (10-15 yards) to progress.
1.Sprint to Back Pedal
In this drill you want to sprint out 5 yards then decelerate by dropping your hips and redirecting your momentum backwards. This drill helps with deceleration abilities and redirecting force.
2.Side Shuffle
In this drill your primary focus is to stay low and push off with the inside edges of your feet while maintaining a balanced position. You will see this movement utilized in many sports such as basketball.
3.Change of Direction
In this drill you want to sprint then decelerate by loading your front leg in a proper body position then redirect that load by flipping your hips and getting your belly button facing the opposite direction. This will put you in position to change direction more effectively. Change of direction is used in multiple sports.
4.Back Pedal to Sprint
In this drill we are still focusing on deceleration but this time we start with going backwards. From a low athletic position, you want to backpedal to the cone then plant your foot underneath your butt and redirect as fast as possible. Many athletes struggle with this movement because they have a difficult time absorbing and redirecting force.
5.Figure 8
In this drill you want to try to stay as tight as possible to the cones to get in and out of your breaks. This drill helps with flipping your hips as well as accelerating and decelerating within tight spaces. Having these abilities can definitely be a game changer.
Try these 5 exercises out and let us know what you think! To all of our athletes out there we challenge you to send us a video of you trying these out at home! We would love to critique you. Lol
Disclaimer: We do not own the rights to the music in this video- Copyright: Blinding Lights The Weekend
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