Lionel Messi's Speed and Agility

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WORKOUT 2 - MULTIDIRECTIONAL SPEED

Movement Preparation

Courtesy of Athletes' PerformanceVideo demonstration Video

PILLAR BRIDGE - LATERAL

Trunk, shoulders

  • Starting position: Lying on your side with your forearm on the ground under your shoulder, your feet split with the top leg forward.
  • With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine.
  • Hold your position for 30 seconds. Repeat on other side.
  • Complete two reps on each side.

Courtesy of Athletes' PerformanceVideo demonstration Video

LATERAL LUNGE

Inside thigh

  • Begin in s standing position.
  • Step to the right with the right foot, keeping toes forward and feet flat.
  • Squat through your right hip while keeping your left leg straight. Keep right knee on behind toes.
  • Bring left foot in to a squat position. Continue for 4 reps.
  • Repeat with left leg.

Courtesy of Athletes' PerformanceVideo demonstration Video

ROTATIONAL LUNGE STRETCH

Trunk, hip flexor, groin, legs, glutes

  • Begin in lunge position with left foot forward and right hand on ground for balance.
  • While contracting back glute, rotate trunk and left arm to sky as far as possible.
  • Hold for two seconds and then rotate trunk and arm as far as possible behind right arm
  • Hold for two seconds and repeat.
  • Switch position with right foot forward and repeat.
  • Complete 4 reps on each side.

Courtesy of Athletes' PerformanceVideo demonstration Video

PILLAR SKIP - LATERAL

Entire body

  • Begin in a standing position.
  • Lift knee and foot with opposite arm.
  • Drive foot down to the ground generating a double foot contact as opposite foot and knee lift.
  • Alternate and repeat moving laterally.
  • Complete 1 rep of 10 yards on each side.

Courtesy of Athletes' PerformanceVideo demonstration Video

RAPID RESPONSE ONE-FOOT LATERAL BASE

Hips, knees, ankles

  • Begin by standing in an athletic base position.
  • Jump up and down with the left foot landing in place and the right foot alternating back and forth laterally over a line as fast as possible.
  • Switch legs and repeat.
  • Complete 2 reps of 5 seconds on each side.