Step by step instructions, muscle activation and variants for the Forward-Backward Shuffle.
A plyometric conditioning drill in which you rapidly shuffle forward a set distance and then shuffle backward to the starting position, training reactive leg power, agility, and cardiovascular endurance. It requires no equipment and can be scaled by adjusting the speed or distance of each shuffle.
Common mistakes content is coming soon.
The Forward-Backward Shuffle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.