Lateral Shuffle
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Cones
Primary muscle group
Gluteus Medius, Adductors
Secondary muscle groups
Quadriceps, Calves, Trunk
Movement pattern
Frontal Plane Locomotion
Training goal
Change of Direction
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Sprinting
Overview
Purpose. Build lateral movement efficiency and hip strength in a defensive stance.
How it fits the system. A beginner-level frontal plane locomotion entry in the Speed & Acceleration section, programmed to develop change of direction. Related work in the library: Sprint-Float-Sprint and Seated Arm Action Drill.
Primary muscles
Gluteus Medius, Adductors
Secondary muscles
Quadriceps, Calves, Trunk
Movement pattern
Frontal Plane Locomotion
Equipment
Cones
Difficulty
Beginner
How to Perform
- Set up in an athletic stance with the feet wider than the shoulders.
- Keep the hips low and the chest up.
- Push off the trailing leg to move sideways.
- Keep the feet from clicking together.
- Maintain the low stance and the same forward-facing hips.
- Shuffle for the prescribed distance, then change direction.
Coaching Cues
- Push with the trailing leg rather than reaching with the lead.
- Keep the hips low the entire time.
- Do not let the feet touch each other.
Common Mistakes
- Standing up as fatigue sets in.
- Crossing the feet over.
- Bouncing up and down instead of moving sideways.
Progressions & Regressions
Progressions
Add a band around the thighs, or increase distance and speed.
Regressions
Reduce distance and stance depth.
When to Use It
When to use
In warm-ups and defensive movement training.
When not to use
With groin or hip pain during lateral movement.
Programming
4 to 6 sets of 10 to 15 metres each way.
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