Forward Backward Shuffle
Quick short steps forward for a few meters, then the same distance backward; the feet keep moving and the hips stay low.
How to do it
Setup
Athletic stance, knees soft, weight on the balls of the feet, a clear lane front and back.
Steps
- Shuffle forward with quick, short steps.
- Brake with bent knees and shuffle backward to the start.
- Keep the chest over the toes in both directions.
Common mistakes
Leaning back on the backward steps: the weight stays over the toes or the heels catch. Long reaching strides: short and quick is the drill. Stopping on straight legs at the turn: sink the hips to brake.
Breathing
Fast steady rhythm.
