The lateral shuffle is an exercise with several different variations that help build muscle in your hips and quadriceps and work your cardiovascular system. The lateral shuffle motion mimics many sports movements, which makes it effective for preseason work or general training. It is important to maintain proper form as you execute a lateral shuffle to get the most out of the exercise.
The Movement
The lateral shuffle, in any variation, is a sideways movement from a semi-squatting position. Your legs are bent to roughly 90 degrees, feet are about shoulder-width apart and your back is straight while you look directly ahead. Maintaining your body position, step out to the side far enough so your stationary leg is almost straight. Step up with your stationary leg so you're in the original stance and repeat. Shuffle about 10 steps one way, then all the way back the other way.
Box Shuffle
A box shuffle begins in the same position as the basic lateral shuffle, only you have a box or aerobic step beside you. Place one foot on the center of the top of the box in your shuffle stance, then step over the box with that foot as you hop up on the box with the other. Perform the movement in the opposite direction and continue. Increase your speed if you want to make it more of a cardiovascular exercise.
Rope Ladder Shuffle
Performing the lateral shuffle with a rope ladder is a common exercise in football training. Lie a rope ladder along the ground and take your basic shuffle stance at one end of the rope ladder, facing out to the side. Proceed to shuffle laterally down the length of the ladder. Step into the center of each rung one foot at a time or create your own pattern to mix up the exercise. Move your feet as quickly as possible and don't cross them over one another at any point.
Benefits
Performing the lateral shuffle exercise helps develop your coordination and agility for quick footwork. Doing this exercise will enhance performance in sports like football, baseball or basketball that often require fast lateral movement. Balance, concentration and leg strength are also affected, particularly if you remain in a deep squat throughout the movement.
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