What It Is
A sideways grapevine step that warms up your hips and sharpens the footwork and coordination you need for any sport.
How to Do It
Stand with feet hip-width apart, arms out for balance. Travel sideways, crossing your trail foot in front, stepping out, then crossing it behind. Each trip across is one rep. You need about 15 feet of clear floor. Switch sides each rep.
Skill Level
Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Type
Mobility. Moves your joints through their range to warm up and loosen stiff areas.
Engagement
Unilateral (Alternating). Each rep alternates between sides.
