Learn how to improve your speed and response time on the soccer field by practicing this linear and lateral run and slide drill.


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Video Transcription

AGILITY DRILL 7 LINEAR/LATERAL RUN & SLIDE Linear and Lateral Run and Slide, with a change of direction. Start with forward run to a back-paddle. Begin this by doing a run and stick, run forward, five yards, plant the right leg, stick and hold that position, get your body under control. Come back, stick and hold with the left. Once you've done that, you've got control, go to a run forward, five yards, plant the right foot and back-paddle. We want to make sure we work each leg equally. So what you do with the right, you have to do with the left. Run forward, plant the right, run forward, plant the left. Get a good back-paddle by pushing your toes through the end of your shoes, as you push back. Now let's go backward to forward, back-paddle when you get to that five yard mark, stick and hold the landing, stop your body from going one direction so that you can push away and go to the other. When you get that under control, go to back-paddle and break right forward into a sprint. Push away, plant and come forward, balance out by using each foot. Now, let's do lateral slides. Start with slide and stick, stay on the front part of the foot, five yards, stick and hold that landing. Stop the body from going one direction, and go right back the other way. Keep the core under control, push away from the direction you want to go. Over and back is 1 repetition, do 3-5 repetitions for each set, 3-5 sets when you train.