Lionel Messi's Speed and Agility

WORKOUT 2 - MULTIDIRECTIONAL SPEED

Movement Preparation

Courtesy of Athletes' PerformanceVideo demonstration

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

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

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

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

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.