Side to Side Box Shuffle
Description
The side-to-side box shuffle is an agility drill where you stand beside a low box or step and quickly shuffle your feet on and off the box laterally. It builds lateral foot speed, ankle stability, and cardiovascular conditioning. It is a popular drill in football, basketball, and soccer training.
Muscle Group
Equipment Required
Side to Side Box Shuffle Instructions
- Stand to the right of a low box, step, or platform (4 to 12 inches high).
- Place your left foot on top of the box and your right foot on the floor to the right of the box.
- Quickly switch — push off and place your right foot on top of the box and your left foot on the floor to the left of the box.
- Continue alternating rapidly. Stay on the balls of your feet.
- Pump your arms naturally for speed.
- Keep your hips low and your body in a slight athletic stance.
- Move as fast as you can while maintaining clean footwork.
- Perform for 20 to 45 seconds per set.
Side to Side Box Shuffle Form & Visual
Side to Side Box Shuffle Benefits
- Builds lateral foot speed and agility
- Develops ankle stability
- Excellent warm-up and conditioning drill
- Improves change-of-direction speed
- Easy to set up with any low surface
- Raises heart rate quickly
Side to Side Box Shuffle Muscles Worked
- Calves
- Quadriceps
- Gluteus medius
- Adductors and abductors
- Core (stabilizer)
Side to Side Box Shuffle Variations & Alternatives
- Lateral Shuffle
- Lateral Speed Step
- Quick Feet
- Ladder Drill
- Box Shuffle with Lateral Bound
