Lateral Start to Bail Run

This integrated agility exercise trains lateral acceleration mechanics and bail running at higher speeds. It can be done to train technique or into a sprint as a part of sprint conditioning work. This dramatizes the patterns we use to check for a disc in the sky as we run so it’s easier to perform well in-game! - Execute a hip turn to start; make sure you’ve mastered this motion before speeding it up - To bail run, look over your shoulder using a rotation of the spine while running forward with your legs and still chasing your shoulders (forward body lean) - The mobility to look backward comes from your mid-back and neck; if this is difficult, make sure to work on those areas - Especially early on and on uneven field surfaces, feel free to look down/forward occasionally for safety! - Try bail running to the same side as your turn and to the opposite side (imagine you’re on defense and a disc goes up on the force side)