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Three-Step Heisman
A bodyweight plyometric agility drill with lateral shuffles and explosive high-knee drives that targets legs and core to enhance power, coordination, speed, and cardiovascular endurance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hip Flexors, Calves, Shoulders, Biceps, Triceps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis
Hip Flexors
5/10Iliopsoas
Calves
4/10Gastrocnemius
Shoulders
3/10Anterior Delts
Biceps
3/10Long Head
Triceps
3/10Lateral Head
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in athletic stance with feet hip-width apart, knees bent, chest up, arms at sides.
- Shuffle laterally two to three quick steps to right, facing forward.
- Plant right foot and drive left knee explosively up toward chest.
- Pump right arm forward and left arm down into Heisman pose, balancing on right leg.
- Lower left foot and shuffle laterally to left.
- Plant left foot and drive right knee up toward chest.
- Pump left arm forward and right arm down, balancing on left leg.
- Alternate sides continuously with explosive pace.
Coaching Tips
Form Cues
- Stay low in athletic stance
- Drive knee high and fast
- Pump arms opposite to legs
- Land soft on forefoot
- Keep core tight
- Face forward always
Breathing
Inhale during shuffle steps; exhale forcefully during knee drive and arm pump while bracing core.
Tempo
1-0-1
Range of Motion
Drive knee above hip level; land softly on ball of foot with knee bent; maintain upright torso without excessive lean.
Safety
Safety Notes
- Warm up with dynamic stretches
- Start slow to master form
- Avoid if acute knee or ankle injury
- Land gently to absorb impact
- Engage core to protect back
- Stop if pain occurs; consult professional
Spotting
No spotting required; perform in open space with soft surface.
Common Mistakes
- Crossing feet during shuffle
- Leaning torso sideways
- Landing flat-footed hard
- Dropping knee below hip level
- Rushing without control
- Failing to brace core
When to Avoid
- Acute knee or ankle injuries
- Lower back pain
- Balance issues
- Recent surgery in hips or legs
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder mobility for arm swing
Build Up First
- Basic lateral shuffle competency
- Single-leg balance
- Athletic stance proficiency
Also known as
3 Step Heisman, Heisman Shuffle, Triple Step Heisman
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