Lionel Messi's Speed and Agility

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WORKOUT 2 - MULTIDIRECTIONAL SPEED

Movement Skills

Courtesy of Athletes' PerformanceVideo demonstration Video

LATERAL SHUFFLE TO CUT

Glutes, thighs

  • Starting position: Base position standing behind a cone with a second cone four yards away.
  • From base position, shuffle back and forth between cones without pausing. One round trip equals one repetition.
  • Complete 2-3 sets of 4 reps.

Courtesy of Athletes' PerformanceVideo demonstration Video

3-HURDLE DRILL - STABILIZATION

Entire body

  • Starting position: Base position standing outside of three hurdles.
  • Shuffle through hurdles keeping the feet apart.
  • Stick and hold on the outside and then reverse directions. One round trip equals one repetition.
  • Complete 2 sets of 3 reps.

Courtesy of Athletes' PerformanceVideo demonstration Video

3-HURDLE DRILL - CONTINUOUS

Entire body

  • Starting position: Base position standing outside of three hurdles.
  • Shuffle through hurdles keeping the feet apart.
  • Quickly cut on the outside of the hurdles and then reverse directions. One round trip equals one repetition.
  • Complete 2 sets of 3 reps.

Courtesy of Athletes' PerformanceVideo demonstration Video

3-HURDLE DRILL TO DROPSTEP

Entire body

  • Begin standing next to three hurdles.
  • Shuffle through the hurdles keeping feet apart.
  • Stick and hold on the outside of hurdles, then reverse directions.
  • Complete one roundtrip and then dropstep backward into acceleration as first foot hits the outside of last hurdle.
  • Complete 2 sets of 3 reps.

Courtesy of Athletes' PerformanceVideo demonstration Video

MIRROR DRILL

Glutes, thighs

  • Starting position: Base position, facing partner, between two cones 10-15 yards apart.
  • From base position, one partner moves randomly between the cones as the other mirrors the movement for 5-10 seconds.
  • Complete 3-4 times for 5-10 seconds each.