Sideline shuffles

What you need

Players

1 to 12 players

Time

3 to 5 min

Level

Beginner

Equipment

None

Ball fed by

Not needed

Space

Half a court

Setup

1. Athletes spread out in rows, each about 2 m (7 ft) behind the next, starting just inside a sideline; neighboring rows start on opposite sides.
2. Everyone faces the net and shuffles across to the far sideline and back, touching the floor at each line.
3. The coach calls work and rest every 20 seconds.

How it runs

Athletes shuffle from sideline to sideline, parallel to the net, in a low defensive stance. Work for 20 seconds, rest for 20, and keep the stance low even as the legs tire. No equipment: the court lines are the markers.

Time and reps: 4 rounds of 20 s work and 20 s rest.

Coaching points

• Stay low with the weight on the balls of the feet and the chest up.
• Push off the trailing foot; never cross or click the feet together.
• Bend the knees to touch the floor at each sideline, back flat.
• Keep the head level: no bouncing up and down.

Ways to change it

• Add a block jump at each sideline.
• Shuffle facing away from the net.
• Race a partner in the next row.

Make it easier or harder

Make it easier

• Shuffle a shorter stretch and rest for 30 seconds instead of 20.

Make it harder

• Work 30 seconds, rest 15.

Safety