Zig Zag Spot Drills

Zig Zag spot drills cab be performed using either 2 feet or as a hoping motion and are an excellent exercise for improving both lateral movement and stability.

Set-up a number of markers ( 8 - 16), around 8 - 12 inches in size for hoping or 15 inches square if using a two foot motion, having each marker around one stride apart.

Working in a controlled explosive action, aim to travel from one marker to the next, aiming to keep your foot on the inside of the marker throughout the action.

As you become accustomed to this action, you can progress by using some solid foam blocks (Yoga blocks work well) which have a 1 - 2 inch rise, which will force you to land on the center of each block.

Using foam blocks will require a greater increase in balance, and a reduction in speed, however aim to get a good height and squat down during each landing. Care should be taken to avoid twisting of the ankle when landing, make sure that the blocks are spaced out for your jumping ability.

If you don't have any markers, you can always work between two lines, such as the lines on a tennis court.