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Core Knowledge

Movements

Contents

Lateral Shuffle to Cross Over Acceleration

January 13, 2009

Starting Position

  • Athletic base position

Procedure

  • From base position, shuffle back and forth between cones 4 yards apart without pausing for prescribed number of round trips
  • After last change of direction, crossover and sprint 8 yards back the other direction

Coaching Keys

  • Keep knees behind toes and tension in glutes
  • Do not let feet come together
  • Keep back flat
  • Keep shoulders facing forward
  • Keep hips back and down
  • Keep stomach tight
  • Maintain perfect cutting position during changes of direction
  • Snap knee and hips across body during crossover

You Should Feel It

  • Working the entire body

Tags: Multidirectional Movement, Acceleration, Speed, Deceleration

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