Side shuffling with quick direction change
Category: Agility
Perform 2-4 runs initiated from each side shuffling direction
Carla van den Berg
- Perform a few shuffle steps before accelerating into a sprint in a different direction
Side shuffle:
- 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
Change of direction to sprint:
- Push off outside leg
- Turn body to face new direction
- First few steps should be explosive
- Move arms forward with opposing leg
- Swing arms from shoulders, elbows bent at 90 degrees
Side shuffle:
- 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"
Change of direction to sprint:
- Lazy arms
- 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
- Develops acceleration