Speed ladder side shuffle

STRENGTH

Preparation:

  1. Maintain good posture throughout the exercise, good stability through the abdomen, and neutral spine angles.
  2. Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.

 

How to Do:

  1. Start at the end of the ladder with the body facing to the side (as shown).
  2. The idea is to move through the ladder as fast as you can sideways.
  3. Begin by placing the lead leg into the first rung of the ladder, followed quickly by the trail leg.
  4. Once the trail leg is into the first rung, continue sideways by placing the lead leg into the second rung, followed quickly by the trail leg.
  5. The pattern should be in - in - out - out.
  6. Complete the ladder and switch sides.
  7. Watch and correct for side to side instability, poor deceleration, and improper mechanics.

AS FEATURED IN

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