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.
KEY POINTS -
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