Lateral Shuffle with Resistance Bands
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ImageSubmitted by: Justin Leonard
Last updated: 3/15/2012

The lateral shuffle is a sport-specific drill that enhances performance. Incorporating heavy duty resistance bands adds new dimension to the traditional lateral shuffle. The bands are available in different resistance levels, which is great for progressions and other creative elements.


Connect the resistance bands to a fixed apparatus (e.g. pole). You can also have a partner hold the bands in place around the forearm or waist.

Next, secure the heavy duty bands around your waist. Place your feet slightly wider than shoulder width apart. Bend at the knees and hips so that you are in a semi-squat position or athletic stance. Keep your chest high and head up. Quickly shuffle sideways for about 4 to 6 short and powerful steps. Return to the starting position with the same amount of steps. Be sure to perform the same drill in the opposite direction. This will ensure each leg does the same amount of work.

Tips: As you shuffle, try to keep a low center of gravity with your knees and hips bent. To ensure consistency in the movement, it is recommended to use field markers. They should be spaced approximately 6 to 10 feet apart.

Step 1
Secure bands around waist. Get into athletic stance with knees and hips bent.
Step 2
Quickly shuffle back and forth 6 to 10 steps. Keep a low center of gravity. Be sure to switch directions to ensure equal work on each leg.
Exercise Details
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The lateral shuffle with resistance bands is a medium difficulty exercise.
Target Muscle
Lower Body
Related Equipment
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