Sideward Shuffle Plyometrics Instructions
1. Equipment: No equipment is needed, but you can use cones or markers if you want to create boundaries for your movement.
2. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent.
- Position your arms at your sides or bend them at the elbows in front of you for balance.
3. Movement:
- Begin by taking a lateral step to the right with your right foot.
- As your right foot lands, quickly bring your left foot to meet it.
- Keep your movements quick and controlled; aim for a smooth and fluid motion.
- After a few shuffles to the right, reverse the direction and shuffle to the left.
4. Form Tips:
- Maintain a low center of gravity by keeping your knees bent.
- Keep your head up and gaze forward to maintain balance and awareness of your surroundings.
- Utilize your arms to help maintain balance. You can pump them lightly as you move.
5. Repetitions:
- Continue shuffling side to side for 30 seconds to 1 minute.
- Rest for 30 seconds and repeat for a total of 3-5 sets, depending on your fitness level.
6. Cool Down:
- After completing the shuffles, take a moment to stretch your legs and hips to prevent stiffness.
This exercise helps improve lateral movement, agility, and cardiovascular endurance.
