How to do an Alley Lunges Drill

Alley Lunges

Next is a drill that forces the player to execute a 450 change of direction, designed to increase both strength and agility. The player begins outside of the court at the baseline and the double sideline. Balancing on the outside foot, the athlete jumps over the alley and lands on their opposite foot. Then immediately, she jumps back again to the other side, moving down the length of the alley.

To add an even greater challenge by requiring accurate footwork, try this one with a two part power ladder, and for the most athletic players on your squad, how about adding hurdles between the ladders to demand even more height to their lunges.


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