Lateral Agility

Lateral Agility – Drills & Exercises

Lateral agility is the ability to change direction and move side to side quickly with maintaining your balance. Improved lateral agility enables martial arts students to change offensive & defensive positions rapidly and effectively. In turn, this allows martial artists to evade an attack or launch a strike at an undefended area (i.e. moving laterally in order to avoid an opponent’s blow and thus being able to quickly launch an effective counter attack against an off-balance opponent). Lateral agility is critical for sparringself-defense, etc.

Lateral agility drills usually utilize agility ladder drillscone drillsplyometric exerciseshexagon agility drills, etc. These drills and exercises work on improving a martial artist’s ability to move laterally – quickly… and under control!!!

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional agility drills, please visit the main Martial Arts Agility section.

Examples of lateral agility drills & exercises include the following:

Agility Ladder Drills – Instructions & videos for lateral agility ladder drills

  • Carioca – Also known as Karaoke
  • Diagonal In & Out – One Foot
  • Diagonal In & out – Two Feet
  • Lateral Crossovers – Front Foot or Rear Foot
  • Lateral High Knees
  • Lateral Hop – One Foot
  • Lateral Hop – Two Feet
  • Lateral Run – Two Feet
  • River Dance – The river dance agility ladder drill uses a cadence of in, behind and out.
  • For agility ladder drills, please visit the main lateral agility ladder drills section.

Cone Drills – Instructions & videos for lateral & change of direction cone drills

Plyometrics – Instructions & videos for lateral plyometric exercises

Examples of Lateral Agility Drills