Traditionally, Hill Sprints have helped athletes increase their speed, agility and stamina. But multi-planar movements can help you recruit even more muscle fibers than traditional Hill Sprints, and thus they deserve a place in your routine.

As you train your gluteal fibers through sequential firing with multidirectional movements, you’re also training your core the way it was meant to work. If you perform these drills with proper form, you’ll increase your ability to move quickly in multiple directions, build lower-body strength and reduce your overall risk of injury.

The following exercises should be performed for four sets of 20 yards, allowing for recovery time of one minute between sets. Check out the video player above for a demonstration of each exercise.

Resistance Tube Lateral Shuffle

This movement works on your lateral quickness and explosiveness.

Resistance Tube Lateral Hip Shuffle

This movement forces you to involve your hips, which in turn stimulates your glutes. As a bonus, you will enhance the responsiveness of your central nervous system to multidirectional movement, which can improve your athleticism. The primary objective of your gluteal fibers is to create hip extension, external rotation and abduction to help you maintain the integrity of your hips, knees and spine simultaneously.

Resistance Tube High Knee Rush

This movement forces you to use high knees to drive your feet into the ground and propel yourself forward—a key component of acceleration.

Resistance Tube Lateral Linear Shuffle

This movement increases your lower-body strength, which in turn improves your ability to change directions effectively.

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