Lateral Crossovers - Agility Ladder Drill for Improved Lateral Movement

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Lateral Crossovers - Agility Ladder Drill for Improved Lateral Movement

This page looks at the lateral agility ladder drill known as Lateral Crossovers. This martial arts agility drill helps to improve an athlete's lateral coordination, balance and speed. This exercise involves a martial artist crossing their feet while running laterally across an agility ladder. It can be done either with the front foot as the crossing foot or with the rear foot as the crossing foot. This drill differs from the Carioca agility ladder drill where the foot crosses on top and then on the bottom.

Lateral agility training helps martial arts students to quickly maneuver around an opponent. This allows martial artists to evade an attack or launch a strike at 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). Agility ladder drills should also be part of every martial artist's speed training routine as improved footwork helps martial artists to generate faster kicks and quicker reaction speed.

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. For more agility drills, please visit the Agility Ladder Drills page or the main Martial Arts Agility section (for cone drills, dot drills, etc.).

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