MOVEMENT GUIDE / CONES AND CLEAR FLOOR
Lateral agility shuffle
Accelerate between two cones, lower the center of mass and plant under the body to change direction.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Accelerate between two cones, lower the center of mass and plant under the body to change direction. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Crossing feet or cutting at uncontrolled speed.
Alternative
Lateral band step
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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