Are you looking to improve speed and agility? The Ali shuffle (named after former boxer Muhammad Ali) will make the perfect addition to your sports conditioning program. If you can master the footwork, then this drill is a great way to enhance your ability to accelerate, decelerate, and quickly change direction while maintaining balance. Instructions for the Ali shuffle are listed below:

Begin by standing behind the first ladder square (face perpendicular to the ladder). Your lead foot is dependent upon the direction you are moving down the ladder. If you are moving to your right, then your right foot will lead.

Movement 1: With your right foot, jump into the first ladder square using a split jump technique. As your right leg moves forward, your left leg simultaneously moves backward.

Movement 2: Jump into the same square with your left leg. As you do so, your right leg should move backward out of the square before advancing to the next.

Repeat the foot pattern down the agility ladder. Be sure to stay on your toes at all times. Perform the drill quickly.