5.3 Multidirectional Speed Rules

  • Moving in multiple directions is an important athletic skill.
  • Multidirectional speed relies on a number of biomotor characteristics. Proper development of these characteristics can lead to a higher level of agility
  • The ability to move in multiple directions can improve an athlete’s overall ability
  • Multidirectional training leads to muscular and neural fatigue in a short period of time. It is for this reason that training utilizes proper rest periods, emphasizes high-quality movement and there should be a logical order of the exercises performed.
  • The athlete should have a wide base of support (feet are square and shoulder-width apart).
  • The athlete should have a low COG (center of gravity). Including their hips and trunk.
  • When planting or cutting, the athlete should have a 45 degree angle with the outside (plant) leg and weight over the inside leg.
  • The athlete should drive off the inside (weight bearing) leg with the outside of his/her feet and drive off the outside (plant) leg with the inside of the foot.
  • When running forwards and backwards, the athlete should use the deceleration technique. The ground contact time is longer in this position, but more effective when changing directions.
  • The landing position and stopping positions are as follows:

    1. Wide base.
    2. Low center of gravity.
    3. Chest and weight over inside leg.
    4. Strong back.