Lateral movement is VITAL in most (if not all) sports. Athletes that rely on quick lateral movements, fast footwork, balance, and ability to change direction quickly can improve their performance from simply mastering this movement progression.
This is a great prehab/rehab work for ACL injury reduction. Also, this movement can be beneficial to any fitness enthusiast.
Here are the progressions:
Setup with feet hip/shoulder width (whatever feels natural) apart, good athletic position, and nose over toes.
1. Controlled lateral step - slower step to "feel" good positioning, establish good footwork, and balance.
2. Quick lateral step - it's an explosive side step then reset + repeat opposite side.
3. Lateral shuffle w/ drift - shuffle side to side and drift to slow down momentum.
4. Lateral shuffle w/ COD - shuffle quickly both directions. It's against momentum, it involves decelerating and accelerating.
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