Agility Training - Side Shuffles
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The basic lateral shuffle (side Shuffle) involves a sideways movement similar to the way athletes move in certain sports. Athletes who rely on quick side-to-side movement, balance, fast footwork and the ability to change direction quickly, such as tennis, soccer or basketball players, can improve their performance with lateral shuffles. But, the lateral shuffle isn’t just for athletes. Any health-conscious, fitness-minded person can perform and benefit from this exercise.
Lateral shuffles primarily work the muscles in your butt, hips and thighs. This includes the transverse abdominus -- the deepest layer of the abdominal muscles -- the glutes, hip abductors, quadriceps, hamstrings, hip adductors, calf and shin muscles. The secondary muscles worked are the erector spinae, which are the muscles in your lower back running alongside your spine, and the obliques.
When done with proper form, the lateral shuffle can improve your flexibility and help strengthen your hip flexors. If you stay in a deep squat throughout the exercise, you can also strengthen the major muscles in your hips and legs. Lateral shuffles can be performed as part of a dynamic warm-up or you can use them for a heart-pumping, fat-burning cardio workout. Simply perform the shuffles quickly and over a longer distance or for a longer period of time.
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