Lateral Step Overs: Improve Your Agility

Lateral step-overs are a great agility drill for soccer, rugby, and basketball. They engage your legs, hips, glutes, and core. They also train your footwork and raise your heart rate, warming you up for the game ahead. You can also incorporate this exercise into the later stages of your knee injury recovery routine to work on your proprioception and balance.

 

How to do lateral step-overs

  • Get five cones or water bottles and position them in a straight line, 20-25 cm apart. 
  • Stand sideways to the cones and lift the leg closest to them. This is your starting position.
  • Rise onto your toes and step sideways over each cone, lifting your knees high enough not to knock them over.
  • When you reach the end of the line, pause for a second in the starting position, then step in the other direction.
  • Repeat as your ability allows.


Keep it safe

If you’re still recovering from injury or haven’t done drills like this before, you can start with flatter cones or even some masking tape. 

For your first couple of reps, go slow until your body gets used to the height and spacing of your cones. 

If you have shorter legs, set the cones a little closer together.

If you’re wearing sports shoes, make sure the laces are nice and tight. If the ends stick out, tuck them into the rest of your laces or double-knot them.

 

Support your lateral step-overs 

Man on the beach pulling on a Bauerfeind GenuTrain Knee Support

GenuTrain Knee Support

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The medical-grade knit and patella pad in our GenuTrain Knee Support activate the muscles and improve sensorimotor function, protecting the knee and improving your awareness of how you move and position the joint.

You can also try our Sports Knee Support, which has a similar design and moisture-wicking knit for more intense workout sessions.

 

Try out more agility training exercises

 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

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