Side-to-Side Speed: Can You Master It?

You get the ball. Space is ahead, but footsteps are closing in. 

An opponent is right behind you, waiting for you to make a mistake. You run forward. Then cut left. But it’s not sharp enough.

The defender stays with you. You try again, but it has no effect. A desperate pass. The opponent gets the ball.

Fast in a straight line? No problem. But side to side? That’s a different story. Is it agility, reaction speed, or something else? And more importantly, how do you improve it?

In this edition:

• ⚡ Why straight-line speed doesn’t always translate to explosive lateral movement.

• 🏃‍♂️ The science behind lateral speed—how ground contact, unilateral power, and reaction time work together.

• 💨 Three key exercises to build stronger, faster side-to-side movement.

• 🔍 Tips to improve lateral speed, no matter what type of sport you play. 

— Paco Raven, Editor & Founder

What Is Lateral Speed?

Running straight is simple: build momentum and keep it going. Your legs work together, driving you forward with maximum force. But lateral movement? That’s a different game.

Side-to-side speed depends on how well you decelerate, shift weight, and re-accelerate. All while staying balanced and explosive.

It’s not just about moving fast but about how efficiently you stop and go.

In soccer, it’s the difference between escaping a defender or getting shut down. In basketball, it’s how you stay in front of your man.

In combat sports, it’s the key to dodging a punch and countering in a split second. No matter the sport, if you can’t move laterally with speed, you’re a step behind.

Lateral quickness comes down to three key factors:

• Unilateral power – Unlike sprinting, lateral movement is one-sided. Each step relies on a single leg pushing off while the other leg controls the landing. If your push isn’t strong enough, or your landing isn’t stable, you waste time and energy.

• Ground contact force – The faster and harder you push into the ground, the quicker you move. If you spend too long on the ground or don’t apply enough force, your lateral step will be weak. Elite movers brace, push, and explode in an instant.

• Reaction and coordination – Your brain and muscles need to fire at the right time. Good lateral speed isn’t just physical. It’s about how fast your body processes movement and reacts under pressure.

Sports aren’t played in straight lines. If you can’t cut, dodge, and react with speed, you’ll struggle to keep up.

Training lateral speed sharpens reaction time, improves efficiency, and even reduces injury risk by helping you decelerate safely.

If you don’t train it, you’ll always be reacting a step too late, and in competitive sports, that’s the difference between winning and losing.

3 Best Exercises to Increase Lateral Speed

Lateral speed isn’t just about moving fast. It’s about controlled power, stability, and reaction time.

Training it means building the right foundation first, then adding explosive movement. These three exercises target key components of lateral quickness:

1. Skater Jumps – Strong ankles mean better stability and more power in each lateral push. Jump side to side like you're skating, landing softly and under control. Focus on balance and minimizing time on the ground.

2. Lateral Bounds with Stick – This builds explosive push-off power while reinforcing control. Jump sideways as far as possible and "stick" the landing for a second before exploding back. The goal is to be both powerful and stable.

3. Crossover Step Acceleration – Many athletes struggle with the first step when changing direction. This drill sharpens that movement. Start in an athletic stance, cross one leg over the other, and push off explosively into a sprint. It forces your body to shift weight efficiently and react fast.

Master these, and you’ll feel more stable, faster, and sharper when cutting, dodging, or reacting in competition.

What do you think about this email? Tap your choice below and share your thoughts. Your feedback helps us make The Stoiclete even better!

Lateral speed isn’t one-size-fits-all. How you train it depends on your sport. Here’s one key tip for improving lateral speed in your type of sport:

Thank you for reading.

Next Monday, we will be back with a new Q&A edition.

Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured here in a future edition.

And if you missed last Monday's Athlete Portrait on Michael Phelps. Read it here.

Until next week,
Paco Raven, Editor & Founder
The Stoiclete

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.