Analyzing Change of Direction and the Laterally Resisted Split Squat: Incorporating a Lateral Vector into the Single Leg Squat

Improving change of direction (COD) with the use of strength training has seen mixed results. To date, the Modified Single Leg Squat (MSLS) is the one strength training exercise that has successfully been used to improve COD, but also showed equal improvement to the bilateral squat (BS). COD is primarily a unilateral movement with both vertical and lateral forces. The MSLS; however, contains only a vertical force vector. Therefore, it is proposed that a new strength training exercise, the Laterally Resisted Split Squat (Cooley squat) be used to train both lateral and vertical forces, more similar to COD.