The Medial Box Shuffle is a plyometric exercise for advanced athletes to develop neural pathways for explosive lateral movement, body control and coordination.
The Medial Box Shuffle may be implemented to improve power and the ability to move, react, and change direction in a more efficient manner.
It also aids in the development of balance. The exercise has been introduced to promote development of frontal plane (side-to-side) quickness and improve agility.
Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.
Medial Box Shuffle Description
The box used for this drill should be small to promote quick repetitive hops.
- The inside leg will start on top of a small box with the outside leg on the floor; feet should be near-shoulder width apart, and the knee should not extend past the toes of the foot on the box.
- Drive laterally with the inside foot (foot on top of the box) to clear the box and land on the other side with the same foot.
- Land as gently as possible on the box and floor
- Drive back with the inside foot (foot on top of the box) to the starting position as quickly as possible; the idea is to have minimal contact time with the ground, and perform many reps in a short period of time.
Medial Box Shuffle Targeted Musculature
- Adductors
- Abductors
- Hip Flexors
- Quadriceps
- Hamstring
- Calves
Common Errors
- Landing hard and allowing the knees to protrude past the toes
- Neglecting to focus on the plyometric emphasis of the exercise by minimizing contact time with the floor and box while maintaining form
Related Plyometric Exercises
Training Zone
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Also, make sure that you warm up properly before and stretch out after your training session.
