Lateral Shuffle to Sprint
Intermediate
Lower Body
Locomotive
Description
Lateral shuffle transitioning explosively into a forward sprint. Develops the ability to change planes of movement—critical for field sports.
Muscles Worked
Glute Medius (primary)
Quadriceps (primary)
Glutes
Hamstrings
Equipment
Cones
Coaching Cues
- Start with lateral shuffle. On cue, plant outside foot hard. Rotate hips to face forward. Explode into 10m sprint. Focus on quick, powerful transition. Practice both directions.
Contraindications
Requires good lateral mechanics. Build up shuffle speed gradually.