Off-Set KB Drop And Catch Lateral Lunge To Slantboard

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The offset kettlebell drop and catch lateral lunge to slant board is a deceleration drill that teaches athletes to put on the brakes, yield into the hip, and stop cleanly before redirecting. Ideal for bigger, tighter athletes who struggle with lateral movement, this slant board exercise builds change-of-direction control, hip mobility, and single-leg stability. Learn the full setup, coaching cues, common mistakes, and programming from Brandon Smitley of THIRST Gym in Terre Haute, Indiana.

Off-Set KB Drop And Catch Lateral Lunge

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Learn the offset kettlebell drop and catch lateral lunge, a powerful deceleration and change-of-direction exercise that teaches athletes how to plant, brake, and stop efficiently. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, common mistakes, and programming for wrestlers, combat athletes, and anyone looking to move more athletically. A must-know drill for building resilient, injury-resistant change of direction.

Toe Taps To Lateral Push Out

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Toe taps to lateral push out is a reactive agility drill that builds ankle stiffness, frontal-plane control, and the split-second decision-making athletes need to change direction under pressure. Using nothing more than a low box and a timer beep, this drill turns a rehearsed pattern into true open-skill agility for wrestlers, court and field athletes, and advanced high schoolers. Learn the biomechanics, progressions, common mistakes, and programming from Brandon Smitley at THIRST Gym in Terre Haute, Indiana.

Lateral Lunge With Plate Reach

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The lateral lunge with plate reach is one of the best teaching exercises for building frontal-plane movement, hip control, and clean lateral mechanics. Learn how the plate counterbalance unlocks proper depth, why a light 5–10 lb plate beats going heavy, and how to coach foot position, knee tracking, and programming for athletes and general fitness clients alike. A simple, low-cost drill that lays the foundation for goblet and sandbag lateral lunge progressions.

Split Stance Cable Lift

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The split stance cable lift builds rotational power, core stability, and hip mobility in a single athletic movement, making it one of the most versatile exercises for developing change of direction strength. Brandon Smitley breaks down the setup, the “into the cut” versus “out of the cut” variations, and programming recommendations for athletes, combat sports competitors, and general fitness clients alike.

Split Stance WTS Cable Lift

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The split stance cable lift is an underrated rotational core exercise that builds anti-rotation strength, hip stability, and change of direction performance for athletes, powerlifters, and combat sports competitors. Learn how to set up the lift with a cable machine and lift and chop strap, when to choose each foot position variation, and how to program it for serious carryover to sport and the platform.

Half Kneeling Lateral Start To Sprint

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The half kneeling lateral start to sprint is a powerful change of direction drill that develops explosive lateral power production and teaches athletes how to re-accelerate out of a cut. Ideal for soccer, basketball, tennis, and football athletes, this sprint variation builds the lateral propulsion and acceleration mechanics that separate elite competitors from the rest. Learn the proper setup, coaching cues, and programming guidelines from THIRST Gym owner Brandon Smitley.

Low Box Lateral Shuffle With Stick

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The low box lateral shuffle with stick is a lateral deceleration drill designed to teach athletes how to stop, absorb force, and own a mechanically sound position so they can immediately change direction and reapply power. By emphasizing a deliberate two-to-three-second stick on every rep, this exercise builds the movement patterns athletes need to decelerate cleanly without losing position or wasting time turning to change direction. Learn proper setup, technique, and programming recommendations for integrating this drill into your athletic performance training.

Single Leg Lateral Hops

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Single leg lateral hops are a foundational plyometric exercise that develops lateral power, ankle stiffness, and reactive strength for athletes at all levels. Learn proper technique, avoid common mistakes, and discover how to progress from this beginner-friendly movement to advanced lateral plyometrics that enhance sports performance. Perfect for youth athletes, team sport competitors, and anyone looking to improve lateral movement, change of direction speed, and frontal plane power development.

Deficit Lateral Lunge

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The deficit lateral lunge is an advanced frontal plane exercise that builds explosive lateral movement and change of direction power by incorporating an elevated box to increase range of motion and force production demands. This variation enhances the stretch-shortening cycle in the glutes and hamstrings, making it ideal for athletes in basketball, soccer, tennis, and other sports requiring rapid directional changes. Learn proper technique, programming strategies, and how to progress this powerful lateral movement exercise for maximum athletic development.