Speed & agility · Lateral movement · Beginner · ~3 min
Lateral shuffle
Side-to-side movement in a low stance, as used in midcourt defence.
▶ Side Shuffle Drill — Parisi Speed School (YouTube)
More videos: Lateral Shuffle Ladder Drill (SKLZ) · Lateral Shuffle to Sprint | Side Shuffle to Sprint Drill (Simple Speed Coach)
Prescription4 × 15 s · rest 30 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Athletic stance, feet wider than hips, knees soft, chest up.
How to do it
- Push off the trailing foot to slide sideways.
- Bring feet close without clicking them together.
- Change direction after 3–4 steps.
Technique cues
- Stay low and level
- Do not cross the feet
Common mistakes
- Bobbing up and down
- Feet touching or crossing
Easier
Slower step-touch.
Harder
React to a partner's hand signal.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.