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How To Shuffle For Conditioning And Warm Up Before Running | Quick Step Hesitation Shuffles

4,015 views · Published 13 June 2016 · 1:39 · Indexed 15 October 2026

Channel: Kbands Training · 2016 · Sports

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http://kbandstraining.com/how-to-shuffle-for-conditioning-and-warm-up-before-running-quick-step-hesitation-shuffles/

To perform the Quick Step Hesitation Shuffles and Kbands Wall Runs athletes will need 3-6 Speed and Agility Cones and a set of Kbands Leg Resistance Bands. Athletes will set up the cones in three 10 yard increments, attach the Kbands Leg Resistance Bands just above the knees, and line up at one end of the cone line. Athletes will begin by moving laterally with a power step followed by a 1-2 second pause before performing another power step. Athletes will complete 6-8 of these power shuffles before immediately moving into a speed shuffle through the end of the cone line. Athletes will move back down the line of cones facing the same direction and performing the same actions. Complete 8-10 back and forth repetitions of the exercise. 

Athletes will follow the Quick Step Hesitation Shuffles with the Kbands Wall Runs. Athletes will keep the resistance attached as they place their body at a 45 degree angle against a sturdy surface and alternate driving their knees up for 8-12 seconds. Athletes will then take a 40 second recovery break. Complete 4-6 resisted sets of the exercise before removing the resistance and performing 2-3 unresisted repetitions. 

For more warm up tips athletes can go to KbandsTraining.com and explore the Training Section for additional active warm ups, while athletes can explore the Recovery Section for additional warm up stretching and foam rolling with the Recovery Foam Roller.

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