Band Lateral Shuffle
- Prescription
- 4 × 10 yd / direction · 45 s restabout 4 min
- Players
- Solo
- Equipment
- Resistance band
A band around the ankles or just above the knees, low shuffles over ten yards one way and then the other. The resistance loads the hip that holds the lateral step, the one that gives out first when a break goes wrong.
Key points
- Keep a low stance from start to finish: it’s hip height that does the work, not speed.
- Your feet should never touch, and the tension on the elastic band should never let up.
- Shoulders facing forward, chest upright.
- Forty-five seconds between the back-and-forth runs.
Common mistakes
- Standing up as soon as it burns, which moves the load from your glutes to nothing at all.
- Bouncing up and down instead of gliding at a constant height.
Demonstrations
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Related drills
LEVELS : Intermediate
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