Personal Trainer, Strength Coach, Performance Specialist

Instructions and effects for the Vertical Shuffle Splits exercise

Similar Exercises

1-2-3 Jumps
3-point one leg hip thrusts
4-Star Jumps
Ankle Jumps
Assisted Bodyweight Squat
Assisted One-Leg Squat
Bodyweight Squat - Partial
Bodyweight Sumo Squats Full Range
Box-Squat Jumps
Broad Jump
Calf squats
Carioca
Curtsy lunges
Depth Jump To Broad Jump
Depth Jumps
Donkey Ankle Bounce
Double Leg Bounding
Hip Thrusts - Feet Elevated - Bodyweight
Hip Thrusts - One Leg Elevated - Bodyweight
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In and out foot rotation squats
Iso-Balistic On-Box Jumps
Iso-Ballistic Jump Squat
Jump Squats - Rythmic, 1/4 Depth
Jumping Jacks
Jumping lunge
Knee-To-Chest Tuck Jumps
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Lateral Shuffle Splits
Leaning RDL
Low Squat Ankle Jump
Lunge - Bodyweight
On Box Jump With 3-Step Lead In
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One-Leg Hops
One-Leg Jump Roping
One-Leg On-Off Box Jumps
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Split Jump Roping
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True One-Leg Squat
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Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

vertical shuffle splits

Instructions

Movement: Jump cycling your feet so that one foot moves in front of you while the other moves behind. Land on both feet simultaneously and shoot for quick rhythmic bounces. Switch legs with each jump.

Training Impact

Muscle Roles in vertical shuffle splits

Movement in Sagittal Plane