Step Over Dummy Drills - Lateral Step Over
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ImageSubmitted by: Justin Leonard
Last updated: 11/6/2011

The lateral step over is a simple drill you can do with step over agility bags; also known as step over dummies. The purpose of the lateral step over drill is to improve lateral quickness and agility.

It is advised to practice agility drills at half speed. Then once you are comfortable with the footwork, try to increase the speed of drill. Ultimately, you should aim to perform the drill as quickly as possible with good technique.

Approximately 5 to 10 step over bags are recommended. First, separate each agility bag approximately 24 inches apart. Once the agility bags are in place, stand to the side of the first bag. Push off with your left leg and step sideways over each agility bag. As you perform the step over pattern, try to keep your head straight and hips square. Stay on your toes as you work your way through the step over bags. Repeat the drill going both directions.

Important Tips:

*Never cross your legs
*Perform the drill as quickly as possible
*Incorporate arm swings for momentum and balance
*Keep eyes straight ahead (avoid looking down)

Several elements can be incorporated into the step over drill to make it more challenging. They include the following:

1. Position the agility bags in an offset pattern, which forces the athlete to propel both forward and to the side.

2. Position the agility bags on a hill, which requires the athlete to generate more power going up the hill.

3. Perform a sprint for several yards after clearing the last agility bag.

4. Use step over dummies that are taller in height.
Step 1
Position agility bags approximately 24 inches apart. Stand next to first agility bag. Quickly step over each bag. Keep head forward and hips square. Repeat going opposite direction.
Exercise Details
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The lateral step over is a medium difficulty exercise.
Target Muscle
Lower Body
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