One of the tools we like to use at Cactus Camps to help develop foot speed, dynamic balance and total-body coordination is the agility ladder. There are numerous ladder drills which can be employed using this fundamental tool but we have found a few we consider to be our “staple movements”; one of which is the ickey shuffle.
The ickey shuffle combines forward and diagonal movements using a three-step shuffle followed by a quick direction change before repeating the three-step pattern. I have written briefly about the ickey shuffle in a previous newsletter but I want to walk our readers through a series of progressions over the next few newsletters that will highlight this drill which is very effective for increasing linear and lateral movement using short, concise steps. Moving in this fashion is commonly seen when evading or attempting to catch an opponent on the fly.
Let’s begin by reviewing the basic execution of the ickey shuffle:
ICKEY SHUFFLE
Performance:
1. Start from an athletic stance facing down the ladder and to one side.
2. Use a 1-2-3 rhythm by stepping into the first square with the inside foot (leading foot) followed by the outside foot (trailing foot) and then step to the outside of the second square with the leading foot.
3. Step into the second square with the trailing foot followed by the leading foot and then step to the outside of the second square with the trailing foot.
4. Continue this three-step pattern for the length of the ladder.
5. On the return trip down the ladder, begin with the opposite foot and on the opposite side of the ladder.
Points:
1. If the terms leading foot and trailing foot become confusing, think of the three steps as in-in-out (the first two steps are inside the squares and the third step is outside the square) and remember that you are alternating feet with each step.
2. Keep the feet as low to the ground as possible and keep them moving as quickly as possible-think “explosive stepping”.
Once the athlete has progressed to the point where s/he can quickly perform this drill, employ a change of direction by having the athlete perform this drill going backwards. Similar to the lack of emphasis on developing lateral movements, backward movements are not given sufficient attention in most training programs geared towards developing speed and agility despite the fact that backwards movement occurs frequently on the court or field. Therefore, it should be given ample attention; an athlete who is comfortable and adept at moving dynamically in any direction is a formidable opponent.
For the ickey shuffle, have the athlete perform the basic movement going forward and once the athlete has reached the end of the ladder, have them reverse directions and go through the same 3-step pattern while moving backwards. Make sure the athlete starts out by performing the backward portion of the drill slowly in order to learn the correct mechanics.
Demonstrating the drill this week is the man who first introduced me to the ickey shuffle; Coach Billy Horton. Pay attention to the pattern of movement he employs as many people find this drill very difficult to perform at first.
Next week we will move on to the next progression of the ickey shuffle ladder drill by extending the stepping pattern and allow for more diagonal movement.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
