Lionel Messi's Speed and Agility

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WORKOUT 1 - LINEAR SPEED

Movement Preparation

Courtesy of Athletes' PerformanceVideo demonstration Video

PILLAR BRIDGE - FRONT

Trunk, shoulders

  • Starting position: On stomach with forearms on floor under chest
  • Push forearms away from chest and hold for 30 seconds.
  • Let shoulder blades come together and then push away.
  • Repeat for two sets of 30 seconds each.

Courtesy of Athletes' PerformanceVideo demonstration Video

KNEE HUG LUNGE

Glutes, hamstrings, hip flexor

  • Begin in a standing position.
  • Lift right knee to chest and grab below knee with hands.
  • Pull right knee to chest while contracting left glute.
  • Step forward into lunge with right foot and repeat stretch on other side.
  • Complete 1 set of 4 repetitions .

Courtesy of Athletes' PerformanceVideo demonstration Video

INVERTED HAMSTRING STRETCH

Hamstrings

  • Starting position: Stand on one leg with arms raised to 90 degrees
  • Bend over at waist and kick opposite heel to sky.
  • When stretch is felt, stand and step back with other foot and repeat.
  • Keep back flat, maintaining a straight line from ear through hip, knee and ankle.
  • Complete 1 set of 4 repetitions.

Courtesy of Athletes' PerformanceVideo demonstration Video

PILLAR SKIP - LINEAR

Entire body

  • Begin in a standing position.
  • Maintaining perfect posture, lift knee and foot with opposite arm.
  • Drive foot down to ground generating a double foot contact as opposite foot and knee lift.
  • Alternate and repeat moving forward.
  • Complete 1 set of 15 yards.

Courtesy of Athletes' PerformanceVideo demonstration Video

RAPID RESPONSE TWO-FOOT LINEAR BASE

Hips, knees, ankles

  • Begin by standing in athletic base position.
  • Jump forward two inches over a line and back as fast as possible
  • Complete 2 sets of 5 seconds each.