{"id":6181,"date":"2026-05-02T17:59:46","date_gmt":"2026-05-02T09:59:46","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6181"},"modified":"2026-05-15T17:03:49","modified_gmt":"2026-05-15T09:03:49","slug":"agility-ladder-ickey-shuffle","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/agility-ladder-ickey-shuffle\/","title":{"rendered":"Agility Ladder: Ickey Shuffle"},"content":{"rendered":"

A classic footwork drill designed to enhance lateral speed, coordination, and neurological timing.<\/p>\n\n\n\n

Execution Standards<\/strong>:<\/p>\n\n\n\n

    \n
  1. The Pattern<\/strong>: Step two feet into the first square, then one foot out to the side.<\/li>\n\n\n\n
  2. The Progression<\/strong>: Move to the next square: two feet in, then the opposite foot out.<\/li>\n\n\n\n
  3. The Rhythm<\/strong>: Maintain a “1-2-3” count and stay on the balls of your feet.<\/li>\n\n\n\n
  4. Speed<\/strong>: Increase speed only when the coordination is perfect.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application<\/strong>: Mimics the rapid weight shifts and angle changes required to cut off an opponent or evade an attack.<\/p>","protected":false},"excerpt":{"rendered":"

    A classic footwork drill designed to enhance lateral speed, coordination, and neurological timing. Execution Standards: 200+ FCS Combat Application: Mimics the rapid weight shifts and angle changes required to cut off an opponent or evade an attack.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[665],"exercise_category":[695],"target_muscle":[664,663,653],"class_list":["post-6181","exercise","type-exercise","status-publish","hentry","equipment-agility-ladder","exercise_category-strength-conditioning","target_muscle-fast-twitch-fibers","target_muscle-calves","target_muscle-glutes"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6181"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6181"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6181"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}