Evan Claxton Personal Training

🏋🏻 Exercise Demo! 🏋🏻

⭐️ 4 Cone Lateral Shuffle with Reaction ⭐️

🔑 Purpose: To practice and refine the explosive lateral shuffle movement under reactive circumstances

Tips:
✅ This drill works best with a partner, but can be done without

✅ Set 4 cones up in a square, each about 5-10 yards away from each other

✅ You can set a timer for a short burst of time (10-20 seconds) or perform for individual reps

✅ Start in the middle of the cones at the front in an athletic stance - quarter squat, hips back, and chest up. Your partner should be standing in front of you facing you

✅ Begin by having your partner point to any of the cones

✅ As soon as the partner points, flip your hips to point towards the cone and then immediately perform an aggressive and explosive lateral shuffle to the cone and then immediately back to the starting spot

✅ Perform your lateral shuffle by aggressively pushing through your outside leg while simultaneously reaching with your opposite leg

✅ As you approach the cone and are going to switch directions, aggressively plant your leg with a wide angle to help you “pop” out of the movement and switch directions. Try and spend as little time as possible changing directions

✅ Once you return to the starting spot, your partner will then point to a different cone. Explode to the cone and return to the starting spot. Repeat this for the desired time or reps

✅ The goal is to perform the above motion explosively while staying in your low athletic position. Imagine your shoulders and head are on a close-line - do not bounce, rock, or cross your feet. Fight through the fatigue and keep your movements crisp

✅ The drill can be done without a partner, although the reaction element is beneficial