Backwards zig-zag side shuffle
Category: Aerobic & Agility
1-2 reps over ~20 yards
Carla van den Berg
- Side shuffle backwards at a 45-degree angle. Once at the edge of the channel, pivot 90-degrees from the ball of the outside foot and begin side shuffling in the opposite direction (i.e. 45-degrees from original start position)
- Soft bend at hips and knees
- Knees stacked over ankle
- Toes, knees and hips facing forward relative to trunk position
- Absorb landing from ball of the foot to heel
- Staying up on the toes with each step
- Cue "Soft, quiet landing"
- Cue "Sit back into the hips"
- Turning the lead foot outwards
- Cue "Toes face straight ahead"
- Increases heart and breathing rates
- Movement in the frontal plane (sideways)
- Similar to a defensive movement
- Incorporates a change of direction movement
- Develops knee control