Lateral Shuffle Agility Ladder Drill with Hand Motion
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
The lateral shuffle is a great way to improve lower body quickness and agility. It is also a good way to enhance lateral movement. When hand motions are brought into play, it allows you to perform the drill faster. This conditioning drill has real world application. During running, walking, or sports play, arm motions create momentum, enabling you to move quicker. It is advised to slowly run through this drill at first. Once you get comfortable with the footing and hand motions, you can increase the speed.
Begin with your hips square. Shuffle through the ladder by stepping with both feet in each square. As you do so, move your forearms up and down, and elbows back and forth to mimic running motion. Try to keep your head straight. Avoid looking down at the ladder as much as possible. Avoid bending over as you move down the ladder. Be sure to stay on your toes at all times.
Begin with your hips square. Shuffle through the ladder by stepping with both feet in each square. As you do so, move your forearms up and down, and elbows back and forth to mimic running motion. Try to keep your head straight. Avoid looking down at the ladder as much as possible. Avoid bending over as you move down the ladder. Be sure to stay on your toes at all times.
Exercise Details
Difficulty Level MEDIUM
The lateral shuffle with hand motion is a medium difficulty exercise.
Target Muscle
Lower Body Agility
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