Lionel Messi's Speed and Agility

WORKOUT 2 - MULTIDIRECTIONAL SPEED

Plyometrics

Courtesy of Athletes' PerformanceVideo demonstration

HURDLE HOP - LATERAL

Hips, legs

• Begin by standing on one leg next to a line of hurdles.
• Hop laterally over one hurdle and stick and hold on same leg.
• Continue over remaining hurdles.
• Reverse direction and repeat drill landing on the same leg.
• Switch legs and repeat.
• Complete 2-3 sets of 5 hurdles on leg.

Courtesy of Athletes' PerformanceVideo demonstration

LATERAL BOUND

Hips, legs

• Begin standing on one leg.
• Load hip and arms back and down.
• Bound laterally, landing on the opposite foot.
• Without pausing, bound back to the other leg and hold three seconds.
• Switch sides and repeat.
• Complete 2-3 sets of 4 reps on each leg.