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Schedule: High Frequency is Key
Perform this program 3 times per week for 15-20 minutes, ideally after her dynamic warm-up but before the main strength or volleyball practice.
Goal: Increase lateral foot speed, control lateral movement, and introduce controlled deceleration. (2-3 sets of 30 seconds per drill)
Mini Hurdle Hops (Lateral)
Jump side-to-side over the hurdles, keeping feet together. Focus on quick flight time and light landings.
Ickey Shuffle
Step in-in-out-out laterally through the grid. Focus on precise, rapid foot placement.
Lateral Band Walk
Take small, quick steps sideways. Keep the band under constant tension. Excellent for lateral stability and glute strength.
Cone Weave (Side Shuffle)
Shuffle sideways, touching the ground outside each cone. Keep hips low.
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