Grape Vine/Carioca
10 reps
Travel sideways crossing one foot in front, then behind the other.
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CALVES
Grape Vine/Carioca
The carioca is a lateral agility drill where you shuffle sideways while crossing one leg alternately in front of and behind the other. It builds coordination, balance and hip mobility, and it trains the inner and outer thigh muscles that control side-to-side movement. A go-to warm-up for athletes who need nimble feet.
How to do it
- 1
Stand with feet shoulder-width apart and knees slightly bent, core engaged and chest up.
- 2
Keep your chest facing forward and let your hips rotate as you travel.
- 3
Pump your arms in an exaggerated running motion for balance.
- 4
Cross one leg behind the other, then step the front foot out to uncross.
- 5
Bring the trailing foot across in front of your lead foot.
- 6
Push off the lead foot to uncross and continue, doing equal reps in each direction.