← EXERCISE LIBRARYAgility
Ali Shuffle
A split-stance scissor step in and out of each ladder box. Trains fast front-to-back foot switching and the ability to reset a stance without losing balance.
- 01Straddle the first box in a split stance, one foot ahead of the ladder and one behind it.
- 02Hop and scissor the feet so the front foot goes back and the back foot comes forward, both landing outside the box.
- 03Scissor again to bring both feet into the box in the opposite split stance.
- 04Continue down the ladder, alternating in and out on each switch.
- 05Sprint out the end, walk back, and complete 4 to 6 passes.
- 01Feet switch, hips stay square.
- 02Small steps, quick switch.
- 03Chest over the ladder, eyes up.
- 01Making the split stance too long — the switch slows down and the drill turns into lunging.
- 02Bouncing high between switches — time in the air is wasted time, the value is in the turnover.
- 03Watching the feet — head down changes the posture and stops any of this transferring to the field.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.