← EXERCISE LIBRARYAgility
Icky Shuffle
The in-in-out-out ladder pattern, travelling sideways down the ladder. Trains lateral foot placement and coordination in the frontal plane, which straight-ahead running never touches.
- 01Stand beside the first box of the ladder, facing down its length, on the balls of the feet.
- 02Step the inside foot into box one, then the outside foot into box one.
- 03Step the first foot out to the far side of the ladder, then bring the other foot up beside it.
- 04Repeat the in-in-out-out sequence moving forward one box at a time down the ladder.
- 05Run out of the end for five metres, then walk back and repeat for 4 to 6 passes.
- 01In, in, out, out.
- 02Hips face down the ladder the whole time.
- 03Light on the forefeet.
- 01Turning the hips toward each step — you are now running a curve, not shuffling laterally.
- 02Speeding up before the pattern is automatic — you will trip the ladder and reinforce nothing.
- 03Standing upright with locked knees — there is no athletic position to move out of at the end.
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.