The in and out hand shuffle is a challenging agility ladder drill. The key to the hand shuffle is to perform it at a fast pace. This drill will target the core upper body muscles (chest, triceps, shoulders, abs) all at once. The in and out hand shuffle can be very demanding because there are many muscles involved, and also because of the speed output required to perform the drill. Before attempting the in and out hand shuffle, individuals should be moderately trained.

The "in and out" signifies the hand pattern that will be used, and it means that each hand will enter a square and both will exit the square. It is advised to practice the drill slowly. Once you become comfortable with the hand movement, try to increase the speed of the drill.

Begin in the push-up position with your hands and feet straddling the outside of the agility ladder. Place your right hand into the first ladder square, immediately followed by your left. As soon as your left hand enters the square, your right hand should move to the outside of the same square. Your left hand should mirror the pattern. Repeat the movement for several seconds.