45-Degree Cut Drill
Quick Information
Category
Deceleration & Braking
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Gluteus Maximus, Gluteus Medius
Secondary muscle groups
Quadriceps, Adductors, Obliques, Gastrocnemius
Movement pattern
Lateral Change of Direction
Training goal
Change of Direction
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Develop the plant-and-push mechanics that allow direction change without knee valgus.
How it fits the system. An intermediate-level lateral change of direction entry in the Deceleration & Braking section, programmed to develop change of direction. Related work in the library: Split-Stance Drop and Stick and Backward Deceleration Run.
Primary muscles
Gluteus Maximus, Gluteus Medius
Secondary muscles
Quadriceps, Adductors, Obliques, Gastrocnemius
Movement pattern
Lateral Change of Direction
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Place cones to mark a 45-degree angle.
- Accelerate to the cone at a controlled speed.
- Plant the outside foot wide of the centre of mass with the knee tracking over the toe.
- Push laterally and accelerate out of the cut for three steps.
Coaching Cues
- "Plant wide, push long."
- "Inside shoulder leads."
- "Foot flat and strong on the plant."
Common Mistakes
- Planting under the body, which forces the knee inward.
- Standing tall through the cut.
Progressions & Regressions
Progressions
Increase entry speed, then progress to 90-degree cuts and reactive cutting.
Regressions
Perform at jogging speed with a walk-through plant.
When to Use It
When to use
Agility development and return-to-sport progressions.
When not to use
Knee instability, or before single-leg landing control is established.
Programming
4–6 reps per side, 2–3 sets, 45 seconds rest.
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