Lateral Agility & Burst · Mini Hurdles
Transitioning from base defense position
This is a progression constraint of an existing setup, not a separate exercise with a new photo.
Your exercise in three steps
Lateral Agility & Burst · Transitioning from base defense position
Context photo; the steps describe this exercise.
Three vector instruction panels for offline use. The reference photograph is not included.
Base skill reference, not an exact illustration of this individual progression.
Practical on-court execution
Starting coaching cues to adapt for player level, squad size and readiness.
Technical / tactical target
Accelerate into defensive seams while preserving stable braking.
Court and equipment
Mark 3–5 m between two targets; clear surrounding space.
Use low hurdles and stable landings; remove hurdles if foot contact is poor.
Progressive steps
- Begin in a low defensive base with weight balanced.
- React laterally with a short first step and fast second step.
- Decelerate under the hips, turn to setter target and recover.
Transitioning from base defense position
Begin in defensive position and link the first movement to a simulated rally cue.
No separately verified photograph exists for this constraint. See the parent setup reference image.
5 rounds × 4 directions, full recovery for maximal speed.
Feet do not tangle and the final position is balanced.
Stop when braking quality degrades.