The Lateral Posterior Cross Over to Diagonal Lunge speed ladder drill can be used by all athletes to improve synergy of the neuromuscular system, footwork, body control and coordination.

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During the Lateral Posterior Cross Over to Diagonal Lunge speed ladder drill the focus is on improving neural pathways (nervous system signal transmission) to enhance overall neuromuscular system efficiency since improvements of the neuromuscular system will allow the athlete to move faster on the tennis court.

In particular we want to improve the quick start footwork sequence when rushing sideways to hit a volley.

First you have to emphasize perfect movement mechanics of the Lateral Posterior Cross Over to Diagonal Lunge Speed Ladder Drill to improve movement economy and hence maximize foot speed because we don’t want to “waste” any energy for undesirable movements.

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Once you can perform the Lateral Posterior Cross Over to Diagonal Lunge Speed Ladder Drill in perfect form you want to increase the speed until you can execute it at maximum velocity before you progress onto the advanced- and professional level (explained below).

Because you are holding a tennis racquet in your hands while moving on the tennis court upper body movement mechanics (arms) don’t have to be in sync with lower body movement mechanics (legs) for maximum performance improvements and hence can be neglected.

Lateral Posterior Cross Over to Diagonal Lunge Description

Lateral Posterior Cross Over to Diagonal Lunge

  1. Place speed ladder on an even, solid, non-sliding surface (e.g. clay court)
  2. Position agility ring ~3 feet in front of the speed ladder, parallel to the 2nd square
  3. Hold a racquet in both hands
  4. Take on athletic stance position standing inside the 2nd & 3rd square; knees and hips are slightly flexed; upper-body is straight; look down towards the feet during movement
  5. Move the right foot behind the left foot inside the 1st square (posterior cross-over); hips remain neutral (face forward) during cross-over
  6. Push off the right foot and step into the agility ring with the left foot into a diagonal lunge; maintain straight upper-body but lean slightly forward so that chest is above the knee
  7. Swing the racquet simulating a volley
  8. Push off with the left foot and return to starting position
  9. Side-step to the right
  10. Move agility ring to the opposite side, switch legs, and repeat

Lateral Posterior Cross Over to Diagonal Lunge Progressions

  1. Beginner: look at your feet while moving through the speed ladder
  2. Advanced: look forward while moving through the speed ladder
  3. Professional: look forward & track an object (e.g, coach) while moving through the speed ladder

Related Speed Ladder Drills

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