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How do I improve my lateral quickness for rugby?

Using a speed ladder for various drills is a great way to improve lateral quickness for rugby. An exercise you can perform use the speed ladder is the side shuffles drill through the ladder. To perform this drill, standat the end of the ladder and step through the ladder rungs laterally as fast as can be controlled. Keep the feet and pelvis straight, and keep the arms moving in a rhythmic fashion. Start slowly to learn proper mechanics and control, then begin to speed up the movement. Perform 2-3 sets going back and forth through the ladder.

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