Exercise of the Week: The Lateral Hop and Hold

Level: Intermediate and Advanced

Goal: Increase ability to change direction quickly, injury prevention

Equipment: None

This week we'll continue our series on agility training. Agility is the ability to move quickly and change directions while maintaining control of the body. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

Our drill this week is the Lateral Hop and Hold. This is an excellent exercise for increasing our agility and reducing muscle soreness and risk of injury in the hips and knees.

Be sure to perform a thorough warm up before performing the Lateral Hop and Hold.

Stand on right leg with right knee slightly bent.

Hop two to three feet laterally toward the left.

Land softly on the left leg and hold position for two seconds.

Push off left leg to hop laterally to the right.

Land softly on the right leg and hold position for two seconds.

Repeat for a total of 10 repetitions.

Intermediate players should perform 2 sets with 30 seconds of rest between sets.

Advanced players should perform 3-4 sets with 30 second rest periods between sets.

Key points: Keep your hips square and land as softly as possible. Gradually increase the intensity of the exercise by bounding higher and farther from side to side.

Incorporate agility drills like the Lateral Hop and Hold into your conditioning routine once or twice per week for best results.

See you on the beach!
Eric Hand, MA CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

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