Lionel Messi's Speed and Agility

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WORKOUT 2 - MULTIDIRECTIONAL SPEED

Plyometrics

Courtesy of Athletes' PerformanceVideo demonstration Video

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 Video

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.