MOVE Lateral Power (Control) & Agility

HIIT
Superset x 3

This Block is designed to promote Lateral Power and Change of Direction

Power has several different facets. This block will focus on two of them.
1. Acceleration/Deceleration
The first drill is to help coordinate acceleration and deceleration with a violent fake throw. This will help create stiffness in the upper body. You shouldn’t see the upper body sway. Footwork is key, make sure to keep separation between the upper and lower body.

2. Agility
The second drill plays off of the first drill and challenges your ability to quickly get in and out of your hips from side to side.

UMT
MOVE Fake Throw w/Shuffle
reps 4 ea
Tempo fast
Rest 30 sec
A progression from the Fake Throw w/Step. This is more dynamic but the goal remains the same. Create stiffness in the upper body and move the lower body.
Set Reps Tempo Rest
1 4 ea Fast 30 sec (h:m:s)
2 4 ea Fast 30 sec (h:m:s)
3 4 ea Fast 30 sec (h:m:s)

Stay low. Keep the ball separated from the Hips. Let the foot lead. Swing the ball thru violently but fake the throw.

ULT
MOVE Plate Over & Back
reps 6 ea
Tempo explosive
Rest 60 sec.
This is a quick change of direction drill that focuses on pushing angles. Try to keep your center of mass over the plate. Kickout the outside leg to push off and change directions.
Set Reps Tempo Rest
1 6 ea Explosive 60 sec. (h:m:s)
2 6 ea Explosive 60 sec. (h:m:s)
3 6 ea Explosive 60 sec. (h:m:s)

Keep your upper body over the plate, dont let it sway outside