Add whoosh to your wiggle

Use this drill to develop Messi’s gravity defying movement

10-12 cones and a side stepper.

Position the cones in two lines. Fasten the side stepper to your ankles. On completion, turn to work back along the grid.

More after the break


Do the drill backwards or use a ball and dribble around the cones.

SETS 3 (plus a final set done without the side stepper, with 3-minute recovery between each set)

REPS 6 (with no recovery between each rep)

SAQ International are the established leaders in Speed, Agility and Quickness training. For more information visit

The Lionel Messi training guides:
Move like Messi
Prime your legs to twist and turn through any gap
Train like a superstar: Essential cardio
Eat like a superstar: Muscle fuel

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