4 Directional training

Most of our training becomes very linear, and usually only in one direction.  If you are running on a treadmill or outside for cardio, it’s pretty much forward 100% of the time. Keep in mind that when you are doing this you tend to work only certain muscle groups and that’s it. Now imagine that you add in reverse running every mile.  Now you just doubled the amount of muscles you are using.  Then add in side shuffles for both sides and you’ve completed a well-rounded workout that encompasses many muscles and will improve overall strength and balance.  In addition, having a better balanced physique by using a well-rounded workout can help prevent injuries.  Many that tend to just run in only one direction may have injuries in the areas that never get any work, so using a four directional regime can help prevent such injuries as quad strains, etc.
Exercises
Treadmill-don’t just run forward the whole time.  Slow the machine down walk backwards and side shuffles to burn more calories and increase balance.
Box jumps-find a box that is comfortable for you. Instead of just jumping up and back down, try jumping on or over the box, then backwards back or over, then sideways back or over making a full plus sign or cross.
Step-Ups-same idea as box jumps except alternate your feet as you step on the box while changing directions.
Jump Ropes-You don’t even have to swing the rope.  Lie a long rope down on the floor and use it to jump over in all four directions, but if you want to swing it try all four directions and backwards swinging to involve every muscle you can.
Cone/hurdle drills-get creative and make an obstacle course that involves running, jumping, shuffling, etc. in all four directions. 
Ladders-ladders are great for speed and agility training, and offer an excellent tool for 4D training.  Similar to cones, hurdles and ropes, any directions is possible with jumping, running, push-ups, bear crawls, etc.  Another creative is king platform.
Cross-training-just include different recreational sports (basketball, softball, baseball, soccer, volleyball, Ping-Pong, tennis, bowling, pool, swimming, juggling etc.) especially one with lateral movements.

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