Agility Ladder Drills - 2 In 2 Out Shuffle
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Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 4/18/2014


The 2 in 2 out shuffle is a moderately difficult agility ladder drill, and can make a great addition to any sports conditioning program. If you can master the footwork, this drill is a great way to enhance your ability to accelerate, decelerate, and quickly change direction while maintaining balance.

The "2 in 2 out" is the foot pattern you will be using, and means that two feet will enter a square and both will exit the square. It is advised to practice all drills slowly. Once you become comfortable with the footwork, try to increase the speed of the drill, and be sure to stay on your toes at all times. Instructions for the 2 in 2 out agility ladder shuffle are listed below:

Begin by standing behind the first ladder square. Step into the first square with your right foot. Your left foot should enter the square immediately thereafter. Once your left foot enters the square, your right foot should move to the outside of the same square. Your left foot should mirror the same pattern.

Advancement down the ladder takes place when your feet are inside the ladder square. Your lead foot (right in this case) is always the first to move into the next square.
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Exercise Details
 
Category
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The 2 in 2 out agility ladder shuffle is a medium difficulty exercise.
Target Muscle
Lower Body
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