CHANGE OF DIRECTION
Lateral Lunges
Hands placed on the back of the head, torso braced, thoracic spine extended, perform a lateral lunge by stepping out to the side, flexing the front leg at knee upon landing, keeping the other leg straight, whilst maintaining the trialling foot on the floor by allowing the ankle to rotate using correct ankle mobility.
Lateral Shuffle to Stabilisation
Stand in an athletic ready position, engage the hip external rotators to stabilise the hips, take little steps in a lateral direction, keeping the torso braced, maintaining the same distance between the feet whilst performing the lateral shuffle, before stabilising back into an athletic ready position (either bilaterally or unilaterally).
Lateral Shuffle to Reactive Change
A lateral shuffle to reactive change is performed the same as a lateral shuffle to stabilisation, however rather than stabilising at the end of each shuffle, the athlete applies an active foot contact on the outside foot, quickly applying a reactive force via a tendon stiffness action, propelling themselves back in the opposing direction before continuing to lateral shuffle in the same new direction.