As the weather improves and school lets out, many of us head outside to enjoy racquet sports like tennis, badminton, or the ever-popular pickleball—or just to play tag or soccer with our kids. These activities involve fast starts and stops, quick changes of direction, and unpredictable movement patterns—unlike steady-state activities like jogging, biking, or lifting weights.
If you haven’t been playing sports over the winter—or your training program hasn’t included multi-directional movement—you could be setting yourself up for injury by jumping straight back into the action.
Before you hit the court, field, or playground, try the following movement drills. Incorporating them into your warm-up or weekly routine can help your body adapt to the demands of summer play and reduce your risk of injury.
Step 1: Start With a General Warm-Up
Before performing any agility or dynamic work, get your body warm with one of the following:
-Brisk walk (5–10 minutes)
-Jog up 5–10 flights of stairs
-2–3 minutes of foam rolling for your calves, quads, hamstrings, and glutes
Step 2: Dynamic Stretches (1 Set Each)
These stretches mimic the positions you may find yourself in during sport or play.
-Lateral Lunges – 10 each side
-Curtsy Lunges – 10 each side
-Walking Lunges with Overhead Reach – 10 total steps
Step 3: Agility & Movement Drills
Do these drills 2–3 times per week, and use them as part of your warm-up. Start slow and increase speed only if you feel in control and pain-free.
🔺 V-Drill – Front-Back Acceleration & Deceleration
1-2 sets | 3–5 reps per side per set
Setup:
-Place 3 cones in a wide “V” shape, with the starting point at the bottom (vertex).
-Stand at the vertex in an athletic two-point stance.
-Once you start, remove the vertex cone to avoid tripping, but always return to that spot between reps.
How to Perform:
-Accelerate to one cone. Stop low with your right leg forward.
-Backpedal to your starting point.
-Accelerate to the opposite cone. Stop low with your left leg forward.
-Repeat until you’ve completed 3 full “V” patterns (3 stops on each leg).
Form Tips:
-Drop your hips and keep knees aligned over your toes.
-Keep your core stable throughout.
Recovery:
Stretch calves against a wall or pole for 30–60 seconds before the next drill.
⬅️➡️ Lateral Shuffle Drill – “3 Forward, 2 Back”
1-2 sets each direction, covering about 10 m
Setup:
-Use an open space about 8–10 meters long.
-Face sideways in an athletic stance.
How to Perform:
-Shuffle 3 steps forward, then 2 steps back, continuing in this rhythm toward your end point.
-Rest 10–20 seconds at the end point.
-Repeat the drill facing the same direction to return to your starting position.
-Don’t worry about being perfect with step counts—it could be “4 forward, 2 back” or “3 forward, 1 back.” The key is to train quick lateral direction changes while keeping good posture and control.
Want More Guidance?
We include agility and movement drills like these (and many others—both easier and more advanced) in our programs based on your goals, fitness level, and injury history.
If you want to move more athletically, prevent injury, or simply keep up with your kids this summer and beyond, book an assessment with us today!
📞 Call 604-291-9941
🌐 Visit www.pitraining.ca