Edge Dominance: The Science of Swift Lateral Motion

Share

What Is Lateral Change of Direction?

Lateral Change of Direction (COD) = your ability to stop, plant, and explode sideways with control.

Think: cutting on a dime, locking someone down on defense, or reacting in open space.

Why It Matters:

✅ Game-Speed Agility – React faster, cover ground, and stay balanced.

✅ Joint & Tendon Strength – Build the structure to handle quick stops and cuts.

✅ Sport-Specific Skill – Shows up in football, basketball, soccer, lacrosse & more.

How To Train It:

Start in an athletic stance (hips back, chest tall).

1️⃣ Shuffle or hop laterally

2️⃣ At a cue, plant off your outside foot

3️⃣ Explode back the other way—quick and clean

Key Coaching Cues:

  • Stay Low – Hips loaded = quicker redirection
  • Push, Don’t Reach – Drive off the outside leg
  • Eyes Up – Scan the field or court, don’t look down

Try These Variations:

  • Mirror Drill – React to a partner’s movements
  • Cone Touch & Cut – Redirections with precision
  • Pause-and-Go – Stick the plant before exploding

Why This Drill Works:


Lateral COD trains control in chaos.

It sharpens your ability to redirect momentum and make plays in tight windows.

Final Take:


Speed isn’t just forward.

If you can stop and explode sideways—you become harder to guard and harder to stop.

Want to Train Smarter?

We help athletes move with power, control, and confidence.

Contact us to level up with training built for real performance.

Fill out this form to learn more about pricings

Please enable JavaScript in your browser to complete this form.