Goal: Improve lateral control, hip stability, and balance for stride alignment and deceleration
Duration: 2–3 minutes
Focus: Stay low, control hips, stable landings, smooth direction changes

1. Lateral Shuffle – 10 yards each way x2

Execution:

• Athletic stance (hips back, chest tall)

• Push off back leg, don’t click heels

• Stay low and controlled

• Keep feet parallel (no crossing)

2. Lateral Bound + Stick – 5 reps each side

Execution:

• Explode side-to-side off one leg

• Land softly and “stick” the position

• Knee tracks over toe (no collapse)

• Hold balance for 2 seconds

3. Crossover Run – 10 yards each way x2

Execution:

• Open hips and cross over smoothly

• Maintain rhythm, not rushed

• Stay tall through torso

• Let arms move naturally

4. Lateral Load + Hold – 5 reps each side

Execution:

• Step laterally into a loaded hip position

• Sit into the hip (glute engaged)

• Hold 2–3 seconds

• Maintain balance and alignment

Coaching Emphasis

• “Load the hip, don’t fall into it”

• “Control the landing”

• “Stay stacked (hip over knee over foot)”

Outcome

Builds the lateral stability and control needed for consistent stride direction, better force transfer, and safer deceleration at foot strike.