Side Step in Ladder (intermediate)

1- Start with your right leg in the first space of the ladder and your left leg on the side at about 45° behind.
2- Keep yourself over your jump foot.
3- As you jump into the next space of the ladder on your left leg, send your right leg on the side at 45° behind.
4- Move your arms as you jump forward (running style).

45° Projection Drill (intermediate)

1- Start on your right leg with your left leg across behind on the right side.
2- Keep a low position on your pushing leg and place yourself over that leg.
3- Jump forward at a 45° angle and land on your left leg.
4- Go back to the starting position.
5- Repeat the jump 8 to 10 times on the same leg.

Side to Side on Barbell (intermediate)

1- Start in a low and spread position with a barbell on your back as in the squat exercise.
2- Get positioned over your right foot, left foot in-line with the right foot.
3- Move yourself to the left, over your left foot, keeping your hips at the same level, do not lift up.
4- Move back and forth, right to left, left to right, 12 to 16 times (always keep your abdominals tight).

By Sylvain Lemaire - All rights to Physigraphe