Speed Ladder - Side Shuffle


Benefits Improves eccentric deceleration, dynamic stabilization, and concentric acceleration during functional movement patterns. Improves neuromuscular control, foot quickness, and eccentric control. Preparation Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Maintain good posture throughout the exercise with shoulder blades. retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Movement Start at the end of the ladder with the body facing to the side (as shown). The idea is to move through the ladder as fast as you can sideways. Begin by placing the lead leg into the first rung of the ladder, followed quickly by the trail leg. Once the trail leg is into the first rung, continue sideways by placing the lead leg into the second rung, followed quickly by the trail leg. The pattern should be in - in - out - out. Complete the ladder and switch sides. TRAINERS: Watch and correct for frontal (side to side) plane instability, poor deceleration, and improper mechanics.