← EXERCISE LIBRARYAgility
Ladder Lateral Shuffle Through
Move sideways down the ladder, both feet in each box, hips square to the side. Trains a true lateral shuffle without crossing over — the base for defensive footwork.
- 01Stand at one end of the ladder, side-on, in a quarter-squat athletic stance.
- 02Step the lead foot into the first box, then bring the trail foot in beside it.
- 03Continue sideways, one box at a time, keeping both feet in each box.
- 04Keep the chest up, hips low and feet from ever clicking together.
- 05Shuffle five metres past the end, then repeat leading with the other side. Do 4 to 6 passes.
- 01Push off the trail foot, do not reach with the lead.
- 02Stay low the whole way.
- 03Feet never touch.
- 01Standing up as you speed up — you lose the hip angle you need to push off sideways.
- 02Clicking the heels together — the base disappears for a moment and you cannot change direction from there.
- 03Reaching with the lead foot instead of pushing with the trail — the shuffle looks fast but produces no lateral force.
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.