4d • General discussion
Levels
Lateral Shuffle → Karaoka → High-Knee Karaoka
This progression builds athletic movement by increasing complexity and intensity step by step.
- Lateral Shuffle: Establishes strong lateral mechanics, posture, and hip stability. Athletes learn to control their center of mass and produce force side-to-side without rotation.
- Karaoka (Carioca): Adds hip rotation and coordination. Crossing the feet challenges timing, trunk control, and transverse-plane movement needed for cutting and change of direction.
- High-Knee Karaoka: Increases speed, power, and hip flexor demand. Higher knee drive and quicker ground contact blend lateral movement, rotation, and running mechanics.
Why it works:
The progression moves from simple → rotational → explosive, preparing athletes for sport-specific movement while reducing injury risk and improving agility.
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