Resistance Band Shuttle

Coaching cues

• Place a light-to-moderate loop band around your ankles and stand hip-width with toes forward.
• Drop into a quarter-squat: hips back, chest up, core braced, knees tracking over toes.
• Create slight outward tension on the band so the knees don’t collapse inward.
• Step laterally with the lead foot 12–24 inches, then bring the trail foot in just enough to keep the band taut—no slack.
• Keep hips level, feet parallel, and weight through midfoot/heels as you shuffle for the prescribed steps or distance.
• Pause under control, then reverse direction leading with the opposite leg for equal distance.
• Maintain a steady tempo and neutral spine; avoid torso rotation or letting knees cave inward.
• Reset if posture or tension is lost before continuing.