Shuffle and sprint

At home Running Infield Outfield Everyone

EasyAbout 6 minOn your own

Three shuffles, then cross over and sprint. Like a steal break or a fielder's first move.

Alternative shown. The video shows the side shuffle footwork, then finishes with a med-ball throw. Copy the shuffle, then turn and sprint instead of throwing.

Set up

Clear space with 10 m to sprint.

You need: Two cones or markers

Steps

Stand side-on in an athletic stance
Three quick shuffles
Cross over and sprint 10 m
Walk back and go the other way

Coaching points

Stay low on the shuffles
Powerful crossover step
Full speed for the 10 m

Adjust it

Easier

Jog the 10 m.

Harder

React to a partner's call to choose the direction.