The following exercises build on the ones listed in the previous article and are another aspect of lateral training.  Most of these exercises are performed in an angle of forty-five degrees.  Movements such as cutting and defensive footwork are performed in forty-five degree angles and require quickness and power. As always, progression of exercises and proper technique is essential to the long-term success of the training program.

Also, warming up for lateral training is essential and must not be overlooked.  Perform dynamic flexibility exercises, progressive jogging, backward running, and cutting before every workout.  Include lateral bounces (the description and video of this exercise is located in the previous article) side to side and on an angle as part of the warm-up.  The warm up should last ten to fifteen minutes.  Focus on being in an athletic stance at the start of each exercise.

Angled Ice Skater (freeze landing)
Facing forward in an athletic stance, push off at a forty-five degree angle forward and land on the other foot.  Freeze the landing for one to two seconds.  Move forward with these angled jumps down the court alternating each leg.

Angled Ice Skater
Same exercise as before without freezing the landing.

Backward Angled Ice Skater (freeze landing)
Use the same technique used in a regular ice skater except move backwards on forty-five degree angle.  Hold each landing one to two seconds.  Use this exercise to develop body awareness and preparation for continuous backward ice skaters.

Backward Angled Ice Skater
Same exercise as before without freezing the landing.

Resisted Angled Ice Skaters
All of the angled ice skater exercises can be made more intense by placing tubing around the ankles.  Including the lateral bounce, which is more commonly used as a warm-up exercise.

Lateral box Jump
Start with the appropriate sized box for the athlete.  Always choose a box well within the abilities of the athlete.  The height of the box in this video demonstration is eighteen inches.  Begin the drill by standing on the side of the box.  Laterally jump with both feet and land directly in front of the box and immediately change direction and jump up on the box using both legs.  Step down and repeat the movement.

Single Leg Lateral Box Jump
Laterally push off with the outside foot and land on the opposite foot.  Immediately jump up on box using just one leg.  Standing directly in front of the box and jumping up using just one leg will give the athlete confidence to perform the single leg lateral box jump.

Dot Drill Ice Skater
Mark the shape of a square on the court.  Each side of the square is five feet in length.    Place a mark in the center of the square.  Begin the drill in the lower left corner. Perform the ice skater movement by landing on each mark on the court.  Move around the square for the desired repetitions.  Repeat drill moving in the opposite direction.

Remember the less intense exercises build a base and prepare the athlete for more intense exercises.  This building and preparation process is extremely important to training.  Choose only a few exercises for a lateral power workout. The quality of the execution is more important than the quantity.

View demonstrations of the above exercises by clicking the link below.
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