Step Over Dummy Drills - Sprint Shuffle
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Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 4/18/2014


The sprint shuffle (forward and backward) is a simple drill that can be performed with step over agility bags; also known as step over dummies. The purpose of the drill is to improve athletic quickness and agility. It also enhances your ability to quickly stop and change direction.

Between four and six step over bags are recommended for this drill. Instructions for the sprint shuffle are as follows:

1. First, separate each agility bag approximately 24 inches apart. Once the agility bags are in place, stand laterally in front of the first bag.

2. Sprint forward to the end of the first agility bag.

3. While still sprinting, move over so that you are aligned between the first and second agility bags. Backpedal through the first and second agility bags.

4. Complete the sequence by sprinting forward and backward through each bag at full speed.

If several athletes are performing the drill at the same time, a 5 to 10 yard sprint is generally added at the end of the sprint shuffle. This helps to clear the area around the last agility bag, thereby reducing the chance of injury.
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Step 1
Position step over bags 24 inches apart. Stand laterally in front of first agility bag. Sprint forward and backward between each bag. Finish with a 5 to 10 yard sprint.
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Exercise Details
 
Category
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The sprint shuffle with step over bag is a medium difficulty footwork drill.
Target Muscle
Lower Body
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