Ickey Shuffle Agility Ladder Drill
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
The Ickey shuffle (named after former NFL player Elbert "Ickey" Woods) is an advanced ladder drill. Sometimes, a written explanation just isn't enough. You have to actually see it to learn it. If you can master the footwork, the Ickey shuffle is a great way to improve lower body quickness and agility. This is a "2 in 1 out" foot pattern, which means that two feet will enter a square before one moves out.
As you perform the Ickey shuffle, be sure to stay on your toes. It is advised to practice the drill slowly at first. Once you become comfortable with the footwork, you can try to increase the speed of the drill.
Begin by standing on one side of the agility ladder. Step into the first square with one foot. Your opposite foot should enter immediately after. As the second foot enters the square, the leading leg (the one you started with initially) should move laterally outside of the square. Plant the outside leg in a manner that allows you to move laterally into the next square. Advance your way down the ladder by alternating between the inside and outside feet.
As you perform the Ickey shuffle, be sure to stay on your toes. It is advised to practice the drill slowly at first. Once you become comfortable with the footwork, you can try to increase the speed of the drill.
Begin by standing on one side of the agility ladder. Step into the first square with one foot. Your opposite foot should enter immediately after. As the second foot enters the square, the leading leg (the one you started with initially) should move laterally outside of the square. Plant the outside leg in a manner that allows you to move laterally into the next square. Advance your way down the ladder by alternating between the inside and outside feet.
Exercise Details
Difficulty Level HIGH
The Ickey Shuffle agility ladder drill is a high difficulty exercise.
Target Muscle
Lower Body
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