Step by step instructions, muscle activation and variants for the Shuffle Hops.
A plyometric conditioning drill that combines lateral shuffling steps with explosive hops, training agility, hip power, and cardiovascular endurance. The movement pattern mimics sport-specific footwork and challenges the glutes, quads, and calves.
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The Shuffle Hops 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.