How to Improve Lateral Quickness

workout to improve lateral quickness

Lateral speed is an important quality to have in sports such as basketball, football, and tennis, as well as in everyday life. It refers to the capacity to move swiftly from side to side, which can assist you in shifting direction, dodging obstacles, and responding more quickly. If you want to increase your lateral speed, you come to the right place. In this article, we will discuss how to improve lateral quickness with the best workouts and advice to get you started.

What is Lateral Quickness?

Lateral quickness, which is also known as lateral agility, is the ability to move rapidly and efficiently laterally or sideways. It necessitates excellent balance, coordination, and agility. In sports, lateral quickness is required for a variety of maneuvers such as dribbling, cutting, and defending. It can also come in handy in ordinary scenarios, such as when you need to avoid something or change course quickly.

Importance of Lateral Quickness

Having high lateral quickness can help you perform better in sports and lower your chance of injury. You can respond more swiftly to your opponents’ movements and conduct your own motions more efficiently if you can move laterally with ease.

Improving your body flexibility can help in your lateral quickness a lot.

Furthermore, high lateral quickness can improve your general balance and stability, which can help you avoid accidents. To enhance your lateral quickness, try incorporating lateral quickness exercises, such as drills for lateral quickness or lateral agility drills, into your workout routine.”

Top 5 Tips to Improve Lateral Quickness: Best lateral agility drills

Best lateral agility drills
Best lateral agility drills

Before jumping into exercises, here are some tips to keep in mind when working on improving your lateral quickness:

The first step to improving lateral quickness: Warm-up

Warming up is essential for every physical activity in order to avoid injury and increase performance. Before beginning any lateral quickness exercises, do some mild cardio, such as jogging or jumping jacks, to get your heart rate up and your muscles warmed up.

Footwork and Agility Drills

Drills for footwork, such as lateral quickness drills and lateral agility drills, can help you improve your coordination and agility. Ladder drills, cone drills, and jump rope workouts are a few examples. These activities can also aid in the improvement of your response time and foot speed.

Plyometric Exercises

Power and explosiveness may be improved through plyometric workouts such as jump squats and lateral bounds. These workouts take a lot of effort and involve leaping or hopping, which can assist in enhancing your general athleticism. Adding lateral quickness exercises and lateral quickness workouts to your plyometric routine can also help you improve your lateral speed.

Strengthening Exercises

Strengthening activities, such as drills for lateral quickness, can assist you in improving your general balance and stability. Squats, lunges, and deadlifts are a few examples. Improving your mile-and-a-half run time can increase your body strength. These exercises can also help you build core strength, which is useful for lateral movements.

Balance and Stability Exercises

Balance and stability exercises like single-leg balance and side planks can help you improve your overall balance and prevent injury. These exercises can also aid with core stability, which is important for lateral movements. Incorporating lateral quickness exercises and lateral quickness drills into your balance and stability routine can further improve your lateral quickness.

Best 6 Exercises to Improve Lateral Quickness

Now that you have some tips and lateral quickness drills in mind, here are some exercises to help improve your lateral quickness:

Lateral Shuffle Exercise To Improve Lateral Quickness

The lateral shuffle is one of the best lateral quickness drills in which you shuffle from one side to the other. Stand with your feet shoulder-width apart and shuffle laterally to your right, then to your left to complete the lateral shuffle. Repeat for a few more sets.

Lateral Bounds Workout To Improve Lateral Quickness

Lateral bounds are similar to lateral shuffles, except instead of shuffling, they include jumping laterally. To do lateral bounds, stand shoulder-width apart and jump to the right, landing on your right foot. Jump to your left immediately, landing on your left foot. Repeat for a few more sets.

Side-to-Side Hops Exercise To Enhance Lateral Quickness

Another effective lateral agility drill that might assist in enhancing your lateral quickness is side-to-side hops. Stand with your feet together and hop laterally to your right, back to the center, and then to your left to do side-to-side hops. Repeat for a few more sets.

Lateral Lunges Exercise for Faster Lateral Quickness

Lateral lunges are excellent lateral quickness exercises that can aid with the development of lateral strength and flexibility. Stand with your feet hip-width apart and step out to the right with your right foot, keeping your left foot grounded. Lower your body into a lunge by bending your right knee. Return to the starting position by pushing off your right foot. Repeat for numerous sets on the opposite side.

Carioca Drill Exercise To Improve Lateral Quickness

The Carioca drill is a popular drill in football and basketball that helps improve lateral movement and coordination. To perform this drill, stand with your feet shoulder-width apart and cross your right foot in front of your left foot, then step your left foot to the left. Cross your right foot behind your left foot and step your left foot to the left again. Repeat this pattern for a set distance, then switch sides and repeat.

Side Plank with Leg Lift Exercise To Improve Lateral Quickness

The side plank with leg lift is a challenging exercise that improves lateral stability and core strength. Begin in a side plank position with your elbow on the ground and your feet stacked on top of each other. Lift your top leg up while keeping your body in a straight line. Lower your leg back down and repeat for several reps, then switch sides.

Defensive Stance Techniques to Improve Lateral Quickness

For athletes aiming to increase their lateral agility, incorporating lateral quickness drills and lateral agility drills into their defensive stance methods is essential. A good defensive stance consists of keeping your feet shoulder-width apart, slightly bending your knees, and maintaining a low center of gravity. This posture enables you to move fast and effectively laterally while retaining balance and control.

Furthermore, having your hands in front of you allows you to respond swiftly to changes in your opponent’s motions. Footwork is another crucial part of defensive stance tactics, which include taking short, rapid steps while keeping your feet close to the ground. This method allows you to move laterally with speed and agility while reducing your chances of injury.

Regularly practicing lateral quickness exercises, lateral quickness workouts, drills for lateral quickness, and workouts for lateral quickness as part of your defensive stance tactics will help you improve your lateral agility, balance, and coordination, making you a better defender on the court or field. Incorporating lateral quickness training into your training regimen immediately can help you achieve better athletic performance.

Top Basketball Shoes for Improved Lateral Quickness


Selecting the perfect shoes for your workout to improve lateral quickness is an important aspect of your plan on how to improve lateral quickness. We picked these best basketball shoes because among the hundreds of shoes we examined this year, they offer a solid combination of performance attributes that will support the majority of playing styles.

The NBA is North America’s top men’s professional basketball league, with the average franchise value of its participating clubs being around 2.48 billion US dollars. The NBA is also largely regarded as the greatest level of professional basketball in the globe, with NBA players among the best-paid athletes in the world. 

Nike KD 15

The Nike KD 15 is an excellent performer, as was its predecessor. The same tech specs we’ve come to love are back, along with a few modest tweaks that take this sneaker to the next level.

The Cushlon foam midsole is soft and fluffy, and on top of that foam comes the full-length Nike Zoom Air Strobel, which feels like springs beneath your feet. Although the materials have altered significantly, they remain breathable and flexible. The greatest basketball sneakers are available right now. Price: $150 $128

Adidas Harden Vol 7

The Adidas Harden Vol 7 has an unusual appearance yet performs admirably on the court. It’s one of those shoes with a “wow” effect from the moment you lace them on.

The Harden Vol 7 has soft cushioning that blends Lightstrike in the forefoot and Boost in the heel. And it’s the familiar and beloved boost. The Harden Vol 7 features excellent grip thanks to a combination of solid and transparent rubber as well as herringbone and radial traction patterns. Finally, a luxurious Adidas basketball sneaker. Price: $180

Nike Air Max Impact 4

The Nike Air Max Impact 4 came as a complete surprise. Without a doubt, the greatest cheap model on the market now. The finest characteristic of the shoe is the cushion arrangement. They are extremely soft and comfy, with an upper that requires no break-in time. The shoe’s support is particularly notable, featuring two outriggers that ensure your foot is safe while playing. There is no other sneaker under $100 that functions as well or as consistently as this one. Price: $90


In conclusion in our guide to how to improve lateral quickness, lateral quickness is a crucial skill in many sports and can greatly improve overall athletic performance. Through the use of targeted exercises and drills, such as ladder drills, cone drills, and lateral shuffles, athletes can improve their lateral quickness and agility. Additionally, incorporating strength and conditioning exercises, such as squats and lunges, can also help to enhance lateral movement. It is important to focus on proper technique and gradually increase the intensity to avoid injury and ensure optimal results. By consistently practicing and incorporating these tips and exercises into their training regimen, athletes can improve their lateral quickness and ultimately take their performance to the next level.


What is lateral quickness?

Lateral quickness is a term commonly used in sports, particularly basketball, and soccer, to describe an athlete’s ability to move quickly and efficiently from side to side. It involves both speed and agility and is an important skill for athletes who need to change direction quickly and frequently.

How to improve my lateral movement in soccer?

There are a number of exercises and drills that can help improve your lateral movement in soccer. One effective exercise is the lateral shuffle, where you move quickly from side to side while staying low to the ground. 

What is the best way to increase quickness?

You need your legs to sprint and move quicker. Strengthening the quadriceps, hamstrings, and other major muscle groups will increase speed over time.

What is the Best basketball exercise to improve lateral quickness?

One popular exercise is the lateral slide drill, where players move laterally across the court while maintaining a low stance and keeping their feet wide apart.

Is lateral quickness in NBA 2K23?

If you are an NBA player then you may wonder about it. The player with the highest Lateral Quickness Attribute Rating among current players on NBA 2K23 is Kawhi Leonard. He is followed by Jrue Holiday in second place, while Marcus Smart is third. Below is the list of the top 100 current players with the best Lateral Quickness Attribute on NBA 2K23.