s

STRENGTH &CONDITIONING CLINIC

February 11-12, 2011
 STRENGTH & CONDITIONING
CLINIC ITINERARY: 
Friday, February 11, 2011
600‐800pm – Ken Mannie & Dr. Ken Leistner – “Tips From the Trenches” (@ Clara Bell Smith Center)

Saturday, February 12, 2011
645‐730am ‐ Check‐in (CB Smith Center lobby)
645‐730am ‐ Check‐in (CB Smith Center lobby)

730am ‐ Welcome ‐ Ken Mannie 

735am ‐ Dr. Ken Leistner ‐Clinic Emcee   

745‐830am – Christine Bradd – Spartan Nutrition Program 

835‐930am – Ted Lambrinides ‐ Organization & Implementation Considerations for the HS Coach 

930‐1035am ‐ Bob Rogucki – Organizing Your Training Seasons – Video + Weight Room Demo 

1040‐1135am – Rock Oliver – UK Agility & Conditioning 

1140‐1210 ‐ Lunch (Hobie’s Box Lunch Provided by Rogers Athletic) 

1215‐130pm – Mike Gittleson – A Logical Approach to a Combative Sport – Weight Room Demo 

with Dave Andrews – Head Olympic Sport SC Coach – University of Cincinnati

135‐245pm – Kim Wood – “The Basics” 

245‐300pm ‐ Comments from Dr. Ken ‐ Q&A, clinic wrap‐up 

*Coaches will remain on hand for informal conversation/answer questions. 
“TIPS FROM THE TRENCHES”

Ken Mannie & Dr. Ken Leistner

mannie@ath.msu.edu
 “COACH ME, COACH!”
- BUCK NYSTROM
FORMER SPARTAN PLAYER + COACH

¾ From the 2009 U.S. CENSUS:

7 million single parents in the U.S.
•13.7
•13 US
today

•These single parents are raising 21.8

million children = 26% of nation’s
children under age
g 21
 2009 U.S. CENSUS cont.
• 11.5 million or 84% of custodial
parents are female
• 60% of these women are under age
40
• Approx. 50% of single mothers are
employed full-time
full time
• 27% of these families live in poverty
p y
THE FALLOUT
• Round-the-clock supervision

• Tardiness and Absenteeism

• Nutrition
• Parental Participation in Athletics and
Academics
• Guidance, Encouragement, and Support is
Inconsistent
 RHABDOMYOLYSIS
• Exertional Rhabdomyolysis
(“Rhabdo”)
– What is it?
– What
Wh t ddoes it cause??
– Who
Who’ss at risk?
 Rhabdo: What Is It?
• Inordinate muscle fiber damage
releases:
– Muscle proteins
– Creatine kinase (CK)
• Enzyme through which creatine releases
and stores ATP)
– Myoglobin (O2 / Iron storing protein)
*White Blood Cell Removing Toxins
– Other intramuscular proteins
• These are cleared through the blood by the Reticuloendothelial
System (cells responsible for defending the body
[i.e., white blood cells])
• Myoglobin’s
M l bi ’ presence iin blblood
d iis a result
l off this
hi iinordinate
di
muscle fiber damage
g blood Myoglobin
• High y g “SPILLS OVER” into Urine
• Results in Myoglobinuria (presence of myoglobin in urine)
 Rhabdo: What does it cause?

• Abnormal urine color

• Overwhelming General Weakness
• Muscle
l tenderness,
d stiffness,
iff or aching
hi
• Renal Failure Hyperkalemia (High blood
potassium) Disseminated Intravascular
Coagulation (The spread of small blood clots
within blood vessels)
• Possiblyy Fatal
 Rhabdo: Who’s at risk?

• Athletes with sickle cell trait

• Athletes who perform too much, too soon
(Often from inexperienced trainers)
• Dehydrated Athletes
• Heat Stress
• Drugg use - diuretics,, statins,, amphetamines,
p ,
and stimulants (i.e., cocaine, PCP, heroin)
 GENETICS: Training + Heredity
Yang, N., et al. (2003). ACTN3 Genotype Is Associated with Human Elite Athletic 
Performance. American Journal of Human Genetics , 73, 627‐631.
*Genetic Profiles of 300 Athletes
*50 of them represented Australia in Olympic / International competition
*50 of them represented Australia in Olympic / International 

• Gene Variant Linked to Athletic Performance
– Alpha‐Actinin‐3 (ACTN3) gene
p ( )g
• 2 versions (Alleles) of the DNA code
– NOTE: An Allele is DNA code that occupies a specific position on a chromosome
• R Allele: Produces Actinin (protein found ONLY in FAST twitch Muscle Fibers) 
• X Allele: Does not produce Actinin
– R Allele is predominant in “Explosive, Fast‐twitch athletes”
R All l i d i t i “E l i F t t it h thl t ”
– X Allele is predominant in “Endurance, Slow‐twitch athletes”
 LEADERSHIP
• “Do What is NEEDED – Without 
Do What is  Without
Making EXCUSES! There is NO
DISTINCTION between Leading 
b t L di
by WORDS, ACTIONS, or 
EXAMPLE… 
LEADERS LEAD IN ALL 
LEADERS LEAD IN ALL
WAYS!!!”
– 2nd Lt. Joe Tate, US Marine Corps. India Co. &       
L J T US M i C I di C &
Former Spartan Football Player
 SNAPP
Spartan Nutrition & Performance Program

“By failing to prepare, you are preparing to fail.”

~Benjamin Franklin

The Spartan Nutrition & Performance Program provides nutritional services to help all
athletes train, compete and recover at their best during their career at Michigan State
University. The hardest thing about eating healthy is being prepared. It is imperative
that they plan ahead and prepare snacks and meals so they can properly fuel their body
for optimal training, recovery, and performance.

JOE CARLSON PHD, RD

Director
Division of Sports & Cardiovascular Nutrition
Dept. of Radiology
jjcarlson@rad.msu.edu
517.884.3346

CHRISTINE BRADD MS, RD, SCCC

Coordinator
Division of Sports & Cardiovascular Nutrition
Dept. of Radiology
braddc@rad.msu.edu
517.884.3350
POWER HOUR
BEFORE you workout
You must eat 30-60 minutes before you workout!
Below is a list of examples of snacks with the proper combination of carbs and protein so make sure
you have the entire snack, not just parts.

ƒ ¼ cup dry roasted peanuts w/ ¼ cup raisins

ƒ 1 Banana w/ 1.5 T. Peanut Butter
ƒ 4 Fig Newtons w/ Light String Cheese
ƒ 1package (2 bars) Nature Valley Granola Bar w/ 8 oz, Skim Milk
ƒ 1 cup reduced fat Chocolate Milk w/ 1 Med. piece of Fruit (apple)
ƒ 16 Animal Crackers w/ 8 oz. Skim Milk
ƒ 1 Quaker Oatmeal On the Go Bar w/ Light String Cheese
ƒ 1/2 Bagel w/ 1 T. Peanut Butter
ƒ 1 piece 100% Whole Wheat Bread, 1 T. Jelly, 1 T. Peanut Butter
ƒ 1 low fat Yogurt + ¼ cup low fat Granola
ƒ 1 Low fat pudding cup & 3 T. peanuts

Serving Sizes: T: Tablespoon; t: teaspoon; cup: 8oz; 4oz: ~100g; 3oz: ~palm size
Each contains approximately 250kcal, 40 g. Carbohydrate, 10 g. Protein

POWER HOUR
AFTER you workout
You must eat 30-60 minutes after you workout!
ƒ Bagel + 2 T. peanut butter
ƒ Clif Bar/Powerbar/Harvest Bar w/ 16oz. 1% milk
ƒ Peanut butter and jelly sandwich* w/ 1c. 1% milk
ƒ Grilled cheese w/ tomato soup, 1 c. Low fat milk & 1 orange
ƒ Egg sandwich* w/ 1 banana
ƒ 16 Baby carrots + 2T. light ranch w/ 1 pita bread + 2oz can chicken + 1T light mayo
ƒ 1 Low-fat fruit yogurt w/ 1 banana & 8 oz. Sports Drink
ƒ 1 Low-fat fruit yogurt w/ 1 package (2 bars) Nature Valley Granola Bars
ƒ 1 Turkey sandwich* w/ 20oz. sports drink
ƒ 1c. Kashi Go-Lean Crunch + 1c. low fat milk w/ 20oz. sports drink
ƒ 1 Pita bread + ¼ c. hummus/ refried beans w/ 1 banana & 1 stick string chees3

(approx 500kcal, 75g CHO, 20g pro.)

(Serving Sizes: T: Tablespoon; t: teaspoon; cup: 8 oz; 4 oz ~100g; 3 oz ~palm size)
TO GAIN WEIGHT & INCREASE STRENGTH/SPEED
Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense calories from
carbohydrate and protein with modest amounts of added fat. This must be done in combination with a
strength training program, and adequate recovery time.

1. Add ~500 calories per day to gain one pound of weight per week. If you gain the weight too
quickly (more than 2 pounds/wk) you will be adding more fat than muscle.

500 Calorie snack examples

ƒ Peanut Butter & Jelly Sandwich + 1 cup 1% Milk
ƒ Bagel + 2 T. Peanut Butter
ƒ Turkey and Cheese Sandwich + 20oz. Sports Drink
ƒ 1 cup Kashi Go Lean Crunch + 1 cup 1% Milk + 20oz Sports Drink
ƒ 1 Clif Bar/Powerbar/Harvest Bar + 16oz. 1% milk
ƒ Egg sandwich + 1 banana

2. Eat early and eat often.

3. Add calories to breakfast

4. Add calories to lunch and dinner

5. Add calories to snacks (see 500 calorie snack list)

Little tips for big gains

ƒ Apple, cranberry, cranapple, grape, pineapple, and most juice blends (banana-orange-pineapple)
have more calories than orange, grapefruit, or tomato juice.
ƒ When making juice from frozen concentrate, add less water then what the directions indicate.
ƒ Add ¼ cup of powdered milk to 1 cup of 2% milk, or add malt powder, carnation instant breakfast
or other powdered flavorings.

TO MAINTAIN WT & INCREASE STRENGTH/SPEED

1. Eat at the same time every day.

2. Follow a balanced meal plan.

3. Avoid eating too few calories.

4. Get adequate sleep every night.

TO LOSE BODY FAT & INCREASE STRENGTH/SPEED
Weight loss basics:
ƒ To minimize muscle loss, and have energy to train, you should not lose more than 1-2 pounds
per week.
ƒ To lose 1 pound per week you need a 500 calorie deficit every day (500 cal x 7 days = 3500).
You could achieve this by eating 500 fewer cal /day, or eating 250 fewer calories and expending
250 extra calories.
ƒ Negative side effects of losing weight too quickly include muscle loss, fatigue,
dehydration, and illness. These are common when using inappropriate methods
such as fasting, high protein diets, laxatives, and sweat suits.

1. Eat Breakfast

2. Include protein with every meal and snack

3. Eat every 3-4 hours

4. Limit calories from alcohol

5. Increase the cardio

6. Reduce portions

7. Do not drink calories

8. Sleep 7-9 hours every night

Little tips for big change

Be a mindful eater.
ƒ Do not eat too fast. Once you begin eating it takes approximately 15 minutes for your brain to sense you
are getting full.
ƒ Ask yourself if you are truly hungry before you start eating. Or are you just bored, stressed, etc.
ƒ Focus on eating and enjoy it! Turn off the TV!

HYDRATION
1. Pre & post-workout weigh in.

2. Drink 24 ounces (3 cups) of water for every pound lost.

3. Urine clear to pale yellow.

4. WUT
 5.

SUPPLEMENTS
WHAT IS A SUPPLEMENT?

FACT: A recent study conducted from 2006-7 by Informed-Choice where they purchased dietary supplements
at several retail stores in the United States and evaluated the contents of these products.
- 25% (13 of 52 tested) contained banned steroids. “Andro” was the most common.
- 11.5% (6 of 52 tested) contained banned stimulants. Ephedra was the most common.

IMPORTANT NOTE! None of these banned substances were listed on the

label
Things to be aware of:
• Supplement companies do not have to prove a supplement’s safety, effectiveness or potency before
placing it on the market. Therefore, potential harmful side-effects are unknown!
• Check on the safety and effectiveness of supplements. A good site to check is the Resource Exchange
Center who works with the NCAA. http://www.drugfreesport.com/
• Supplements are expensive and will not take the place of a poor diet. Consider using the money for
improving the quality of the food you buy
• DO NOT take a dose larger than is recommended on the package!
• If you feel you are having a reaction (e.g., headache, upset stomach, dehydration, etc.) STOP TAKING
THE PRODUCT IMMEDIATELY!
Partial List of Possible Hazardous Side-Effects of Anabolic Steroid Abuse
(From The American College of Sports Medicine)
• Negative effect on blood lipid profile (increase in LDL, the “bad” cholesterol, and decrease in HDL,
the “good” cholesterol) which is a leading contributor to heart disease
• Increase in connective tissue (e.g., tendon) injuries
• Liver tumors and/or dysfunction
• Testicular atrophy
• Infertility
• Enlargement of the heart’s left ventricle, which can lead to malfunctions of the heart muscle
• Strokes and other cerebral accidents
 Michigan State University Strength & Conditioning Clinic
February 12, 2011
University of Kentucky Strength & Conditioning
Part One: Organization and Implementation Considerations
for the High School Coach
I. Keys to Success: Organization and Execution

II. Organization:
A) Room organization
B) Workout Organization
C) Progress documentation

III. Room Organization:

A) Safety
B) Creativity

IV. Workout Organization: In coaching you get what you emphasize!

What do you emphasize? What needs to be emphasized?

V. Progress Documentation: Once again, you get what you emphasize!

A) What and Why to record

VI. Special Concerns for the High School Athlete:

A) Medications
B) Individual health concerns
C) Access to adequate nutrition

University of Kentucky Strength and Conditioning

Part Two: Agility and Conditioning
I. How we organize this workout
II. Warm-up
III. Agility Drills: General and Specific
IV. Conditioning: General and Specific
V. Key coaching cues
STRENGTH & CONDITIONING PROGRAM
 BALTIMORE RAVENS
STRENGTH/CONDITIONING
PROGRAM
PROGRAM OBJECTIVES
•Build Overall Strength, Muscular Endurance, Flexibility, and
Cardiovascular Conditioning.
•Minimize time needed to rehabilitate injury
•Prevent, minimize, and insure complete recovery from injury

EFFECTIVE PROGRAM
•Every athlete must participate
•Exercise must be performed for each major muscle group
•Emphasis must be placed during the season
•Accountability in the weight room
•Workouts will be developed for both team lifting and
individualized lifting
•Supervision/Schedule/Player/Coach Team/Player/Player
 5 Major Muscle Groups
•Neck (neck, traps)
•Hips and Legs (buttocks, quadriceps, hamstrings)
•Midsection (abdominals, hip flexors, adductors, low back)
•Torso (shoulder, upper back, chest)
•Arms (biceps, triceps, forearms, hands)

PROGRAM ORGANIZATION
•Repetitions
•Workload
•Intensity
•Sets
•Rest Interval
•Frequency
•Order of Exercise
•Exercises
Teams WITHOUT In-Season Strength Training

STRENGTH LEVEL

SKILL LEVEL

Beginning of
End of Season
Season

Emphasis must be placed during the season.

Teams WITH In-Season Strength Training

STRENGTH LEVEL

SKILL LEVEL

Beginning of
End of Season
Season
Cone Drills (Distance between cones for ALL cone drills is 5 Yards):

1. 3-Cones:
a. Pro-Agility Drill (Better description later)
b. Sprint, Around, Sprint, Around, Sprint
c. Sprint, Sprint, Sprint
d. Shuffle, Sprint, Sprint
e. Sprint, Backward Run, Sprint
f. Sprint, Backward Run, Shuffle
g. Shuffle, Sprint, Backward Run
h. Sprint, Sprint, Backward Run
i. Backward Run, Sprint, Backward Run
j. Backward Run, Shuffle, Sprint
k. Sprint, Backward Run, Sprint, Backward Run
l. Backward Run, Sprint, Backward Run, Sprint

a. b. c.

d. e. f.

g. h. i.

j. k. l.
2. 4-Cones:
a. Sprint, Sprint, Sprint, Sprint
b. Sprint, Diagonal. Backward Run, Sprint, Diagonal Backward Run
c. Backward Run, Diagonal Sprint, Backward Run, Diagonal Sprint
d. Sprint, Around, Sprint, Around, Sprint, Around, Sprint
e. Sprint, Around, Diagonal Sprint, Around, Sprint, Around, Diagonal
Sprint
f. Diagonal Sprint, Around, Sprint, Around, Diagonal Sprint, Around,
Sprint
g. Sprint, Shuffle, Backward Run, Shuffle
h. Shuffle, Sprint, Shuffle, Sprint
i. Sprint, Backward Run, Sprint, Backward Run
j. Backward Run, Sprint, Backward Run, Sprint
k. Diagonal Sprint, Shuffle, Diagonal Backward Run, Shuffle
l. Diagonal Shuffle, Sprint, Diagonal Shuffle, Sprint

a. b. c.

d. e. f.

g. h. i.

j. k. l.
3. 5-Cones:
a. Sprint To Center Cone, Circle Around To Upper Left Cone, Back To
Center Cone, Circle Around To Upper Right Cone, Back To Center
Cone, Circle Around To Lower Right Cone, Back to Center Cone,
Circle Around to Lower Left Cone

b. Sprint To Center Cone and Back, Sprint To Upper Left Cone, Sprint
To Center Cone and Back, Sprint To Upper Right Cone, Sprint To
Center Cone and Back, Sprint To Lower Right Cone, Sprint To
Center Cone and Back, Sprint To Lower Left Cone

c. Sprint to Center Cone, Sprint To Upper Left Cone and Back, Sprint
To Upper Right Cone and Back, Sprint To Lower Right Cone and
Back, Sprint To Lower Left

d. Sprint To Center Cone, Half-Moon Around to Upper Left Cone,

Shuffle Across To Upper Right Cone, Sprint To Center Cone, Half-
Moon Around to Lower Right Cone, Shuffle Across to Lower Left
Cone

e. Forward Diagonal Shuffle to Center Cone, Forward Diagonal

Shuffle to Upper Left Cone, Shuffle Across to Upper Right Cone,
Backward Diagonal Shuffle to Center Cone, Backward Diagonal
Shuffle to Lower Right Cone, Shuffle Across to Lower Left Cone

f. Sprint To Center Cone, Backward Run To Lower Right Cone, Sprint

To Upper Right Cone, Backward Run To Center Cone, Sprint To
Upper Right Cone, Sprint To Lower Left Cone

a. b. c.

d. e. f.
4. 6-Cones:
a. W-Drill 1: Sprint To Upper Center, Circle Around To Lower Right,
Sprint, Sprint To Lower Center, Circle Around To Upper Left, Sprint

b. W-Drill 2: Sprint, Backward Run, Sprint, Backward Run, Sprint,

Sprint

c. W-Drill 3: Backward Run, Sprint, Backward Run, Sprint, Backward

Run, Sprint

d. W-Drill 4: Sprint, Backward Run, Sprint, Backward Run, Sprint,

Backward Run

e. W-Drill 5: Backward Run, Sprint, Backward Run, Sprint, Backward

Run, Sprint

f. W-Drill 6:Sprint, Sprint, Sprint, Sprint, Sprint, Sprint

a. b. c.

d. e. f.

5. 8-Cones:
1. Figure Eight Run: Starting at the
bottom cone, sprint around in a
circular, figure eight pattern
6. 20 yard Shuttle:
Straddle the middle line in a 3-point stance. Sprint to the left 5 yards. Touch the line with your left
hand. Turn and sprint to the right line. Touch it with your right hand. Then sprint back through the
middle line. Repeat the drill only this time start to the right first.

5 yards 5 yards

Variations:
1. Sprint, Sprint, Sprint
2. Backward Run, Backward Run, Backward Run
3. Shuffle, Shuffle, Shuffle
4. Carioca, Carioca, Carioca
5. Any Combination of the four (i.e., Sprint, Shuffle, Sprint or Carioca, Sprint, Shuffle
or Sprint, Backward Run, Sprint – Use your imagination!)

7. 3-Cone Drill (or Pro-Agility Drill)

Start at the bottom cone. Sprint to second cone and back while making a full right hand touch on
each turn. Sprint again to second cone, making an outside turn. Sprint to inside of the third
cone. Finish turn on outside of cone, sprint to second cone, with a tight outside turn, and finish
drill through first cone.

8. Spartan Cone Drill

Distance between all cones is 5 yards, except for finish cone, which is at 15 yards. Starting at the
bottom left cone, sprint to next cone and make a right hand turn. Immediately sprint to the next
cone and make a left hand turn. Touch left hand between the following two cones and turn and
run to the finish cone. Drill can also be done with backpedals, shuffles, etc, and also with two
hand touches between final two cones. Perform drill from both sides.
 FOOT LADDER
*Courtesy of Heather Mason, University of Tennessee

The ladder is used as a tool to develop balance & coordination, speed & foot quickness,
as well as agility. The athlete should maintain athletic position, bent knees, focus
forward, and never touch heels to the ground. Run through the ladder at maximum
speed, maintaining control and avoid hitting the rungs. When moving laterally, keep
shoulders square and focus forward.

FOOT QUICKNESS PATTERNS

Run One Foot-- Run through the ladder, one foot in each square.

L R L R L R L R L

Run Two Feet-- Run through the ladder, two feet in each square.
After one trip through, switch the lead foot.

L,R L,R L,R L,R L,R L,R L,R L,R L,R

Slalom (run)-- Start on the right side of the ladder. Place left foot into square. Next,
place right foot into the same square. Take left foot out of ladder and place on left side
of ladder. Then, advance right foot into the second square and place left foot in that
same square. Take right foot out of ladder and place on right side of ladder. Advance
left foot in third square, etc. Can be done backwards.

3L 9L 15L

1L,2R 4R,5L 7L,8R 10R,11L 13L,14R 16R,17L

R 6R 12R

Out-To-In (2 feet)-- Start with both feet straddling the ladder. Step left foot in first
square, then step right foot in first square. Next step left foot out of ladder, then right
foot out of the ladder, etc. Alternate lead foot next time through. Can be done
backwards.
3L 7L 11L 15L 19L

1L,2R 5L,6R 9L,10R 13L,14R 17L,18R 21L,22R

4R 8R 12R 16R 20R

Out-To-In (1foot)-- Start with both feet straddling the ladder. Step left foot in first
square, move right foot up the ladder to the next square but still on the side. Next move
left outside the ladder by the second square, then step right foot in the second square.
Advance the left foot up the ladder to the third square and move right foot outside the
ladder by the third square. Then step left foot into the third square, etc.

3L 5L 9L 11L 15L

1L 4R 7L 10R 13L 16R

2R 6R 8R 12R 14R

PLYOMETRICS (LEVEL 1)

Speed Hops-- Jump with both feet (B) low to the ground, explosive but not high. Stay
on the balls of the feet, maintaining good balance and control.

1B 2B 3B 4B 5B 6B 7B 8B 9B

Ice Skater (one foot)- Jump with both feet, advancing up the ladder, alternating feet in
each square.

2L 4L 6L

1L 2R 3L 4R 5L 6R

1R 3R 5R

Ice Skater (two feet)- Start with both feet outside on the right of the ladder. Jump and
land with left foot in first square. Next, jump and land with both feet on the left side of
the ladder, then jump and land with right foot in second square. Keep alternating up the
ladder—left, right.

3B 7B 11B

2L 4R 6L 8R 10L 12R

1B 5B 9B 13B
LATERAL FOOT PATTERNS

Side Run (two feet)-- If moving to the right, lead with the right foot. Never cross-over.
Alternate directions, so left foot leads also.

2L,1R 4L,3R 6L,5R 8L,7R 10L,9R 12L,11R

In-In, Out-Out (2 in-2 out)-- If moving to the right, lead with the right foot. Alternate
lead foot (direction in which to move).

2L,1R 6L,5R 10L,9R 14L,13R 18L,17R 22L,21R

4L,3R 8L,7R 12L,11R 16L,15R 20L,19R 24L,23R

In, Out-Out (1 in,2 out)-- Advance up the ladder by alternating feet in each square.

1R 4L 7R 10L 13R 16L

2L,3R 6L,5R 8L,9R 12L,11R 14L,15R 18L,17R

In-In, Out (2 in, 1 out)-- Moving laterally, lead with the right foot. Step with the left
foot in the same square, then step out of the square with the right foot. Advance the left
foot in the second square, then step the right foot into the second square. Next step the
left foot out. Advance the right foot into the third square, etc. **Whichever foot goes
into the square first, is the foot to come out of the square.

2L,1R 4L,5R 8L,7R 10L,11R 14L,13R 17L,16R

R 6L 9R 12L 15R 18L

Lateral Cross-overs (left and right)—When moving to the right, the right foot leads
and stays in the ladder (shuffle). The left foot is not moving laterally like the right foot.
The left foot is moving forward and backward. Start out saying to yourself, “Right over,
Left up, Right over, Left back, Right over, Left up,etc.”
2L 6L 10L 14L

1R 3R 5R 7R 9R 11R 13R 15R

4L 8L 12L
SHOULDER MATRIX

STEP 1:
FOLLOW IN ORDER

STEP 2:
FOLLOW IN ORDER
SHOULDER MATRIX

STEP 3:
FOLLOW IN ORDER

STEP 4:
FOLLOW IN ORDER
SHOULDER MATRIX

STEP 5:
FOLLOW IN ORDER

STEP 6:
FOLLOW IN ORDER