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Exercises/Lateral Box Shuffle
PlyometricsBeginner

Lateral Box Shuffle

A side-to-side drill over a low box, switching which foot is on top with each quick jump. Builds lateral quickness, coordination and leg endurance.

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Primary muscles

  • Quadriceps
  • Calves (Gastrocnemius)

Secondary muscles

  • Adductors
  • Hip Abductors
  • Gluteus Medius
  • Hamstrings
  • Soleus
Sets
3–4
Duration
15–30 sec
Rest
45–60s

How to perform

Lateral Box Shuffle movement

Main muscles working (thicker lines)

Starting position

Stand beside a low box with your inside foot on the middle of the box and the other foot on the floor.

  1. 1

    Push off both feet and jump sideways across the box.

  2. 2

    Land with the other foot on top of the box and the first foot on the floor on the far side.

  3. 3

    Swing the arms to help each jump.

  4. 4

    Shuffle straight back across, keeping the rhythm quick and light.

Breathing: Breathe rhythmically and exhale with each push-off.

Coaching tips

  • Light and quick

  • Push through the top foot

  • Stay tall

Common mistakes

  • Box too high to move quickly

  • Looking down at the feet

  • Landing heavily on the floor foot

  • Drifting away from the box

Safety notes

  • Use a stable, low box (15-30 cm) with a non-slip top.

  • Stop the set when footwork gets sloppy.

Details

Body parts
Lower Body · Quadriceps · Calves
Equipment
Plyo Box
Movement
Jump
Exercise type
Plyometric
Training goals
Athletic Performance · Conditioning · Power

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Stride Jump CrossoverIntermediate→

Variations

  • Stride Jump CrossoverIntermediate→

Similar Exercises

  • Lateral Box JumpIntermediate→
  • Lateral ShuffleBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.