If you're not able to get into good positions moving laterally and lack the strength to move in and out of these positions, there's a gap in your training, one that can seriously hurt your performance on the field.


  • Start by standing tall with a dumbbell into your chest

  • Step to one side and lower your hips to the floor by squating back and down with the stepping leg, whilst keeping your standing leg straight

  • Drive your body back to the start position using your bent leg and reset, ready to repeat the movement on the alternate side

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