Side shuffling with quick direction change

• Perform a few shuffle steps before accelerating into a sprint in a different direction

Side shuffle:

• Soft bend at hips and knees
• Knees stacked over ankle
• Toes, knees and hips facing forward relative to trunk position
• Absorb landing from ball of the foot to heel

Change of direction to sprint:

• Push off outside leg
• Turn body to face new direction
• First few steps should be explosive
• Move arms forward with opposing leg
• Swing arms from shoulders, elbows bent at 90 degrees

Side shuffle:

• Staying up on the toes with each step
  • Cue "Soft, quiet landing"
  • Cue "Sit back into the hips"
• Turning the lead foot outwards
  • Cue "Toes face straight ahead"

Change of direction to sprint:

• Lazy arms

• Increases heart and breathing rates
• Movement in the frontal plane (sideways)
• Similar to a defensive movement
• Incorporates a change of direction movement
• Develops knee control
• Develops acceleration