The post by Allistair McCaw

Those who follow my method of training will know that I’m big on a few things like hips, single-leg strength, ankle stability, uni-lateral, balance and stability. To improve your agility, speed and power, you need good stability. If you don‘t have good balance and solid footing, if you’re unable to stay well-balanced during competition, you’re wasting valuable time and energy and putting yourself at a big disadvantage.

Think about how much extra energy you waste every time you are making movements under pressure and can’t balance or stabilize efficiently. Simply put, the best movers in sports are the best at being controlled on any one leg.

For your body to be stable, your joints must have good mobility. For instance, if your hip or ankle has poor mobility, your knee must increase its mobility to compensate and cannot properly do its real job, which is to stabilize the body.

Performing exercises like ‘single leg depth squats’ and ‘single leg plyometric hop with stabilize’ will help improve ankle mobility, hip stability and glute power. The result? Better explosiveness, off-the-mark speed and change direction ability.

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