Core Strength/Lateral Speed Suggestions

There are several things to do that produce core strength. Most, if not all, of your core work should be resisted in some way, whether it is by holding a weight or cable or a barbell, depending on what exercise you are doing. The "core" isn't just the abs so you have to think low back and glutes as well.

Pretty much anything where you bend (either forward or to the side), twist or even extend (as in ab wheel) will produce a stronger trunk. The ab wheel looks like a "weenie" exercise, but if you haven't tried it yet, give it a shot and talk to me the next day...haha.

Cable ab pulldowns, twisted cable ab pulldowns, ab wheel, planks, back hyperextensions, reverse hyperextensions, barbell side bends (with one side of barbell loaded), leg pikes, hanging leg raises on a hack squat machine, baseball cable swings, trunk twist, bent over trunk twist, bent over trunk twist w/ dumbells, cable pull thrus and there is probably a bunch more that I can't think of right now.

As for lateral strength, alot of that can be done in the weightroom as well. Work on getting strong in posterior chain, just as you should be doing anyway. You will find that as you get stronger, your ability to change directions quickly will improve as well. Also, according to Charlie Francis, increasing elasticity in the muscles (such as performing plyos) will also directly relate to your agility. Doing countless "agility drills" will simply make you quicker at that particular drill, not necessarily translating to field, however.

Coach,

Is there any way I could get a copy of the program from Mark Vestergrens? I have lots to trade if you are interested please email me at Jetsweep78@hotmail.com