Benefits

• Speed
• Agility
• Endurance

Difficulty Level

• Moderate

The Rundown 

Sprints help you get faster in one direction—forward. Athletes who play sports like basketball, soccer or tennis need to be fast in all directions. Multidirectional runs do just that—increase your speed forward, backward and laterally.

With the treadmill set to a fast walking pace and a moderate incline, alternate between a forward sprint, lateral shuffle (each direction) and backpedal.

Conditioning in each direction trains the hip and leg muscles on each side of your body. When you need to change directions to react to a play, you’ll be able to push off the ground with more force and accelerate faster.

The intensity is moderate, so you won’t be gassed like you would be after a sprint. But you’ll work for 10 minutes straight, improving your aerobic base to maintain your performance over the duration of a game or match.