Lateral stepping/shuttle variations utilising Number cue (both single and multi) in the Freeform format. Variations: Lateral Shuttle, Lateral Shuttle + Reach, Lateral Shuttle + Slam.

Multi Cues: Number (grid, clock, freeform), Colour (4-square) and Shape app cues can be set to give multiple cues (2-5) of the same type per repetition. For example, the multi cue Step Reach variation utilises 2 Colour cues per repetition.

Lateral Shuttle. [0:00]

• Freeform lateral shuttle (number range 1-6).

• Number cue = Corresponding marker/number. Single cue.

• Environment Constraints: Marker orientation (in-line), marker distance, pace, surface.

• Task Constraints: Lateral stepping shuttle to marker corresponding to number cue. Nil crossing of legs - lateral stepping only.

Exercise Design Notes: Number range (1-6) and distance between markers compressed for video demonstration- can be adjusted to suit desired outcome, along with pace. Nil “crossing” of the feet to minimise tripping risk.

Regression/Progression: Distance between markers, load, pace, multi-level stepping, multi/mixed cues, add load, add perturbation, variable/uneven surface.

Lateral Shuttle + Reach. [0:14]

• As for Lateral Shuttle, with hand reach to marker.

• Environment Constraint: Set up as for Lateral Shuttle.

• Task Constraints: Reach is with opposite hand to shuttle direction - i.e if the stepping direction is to the left, reach is with the right hand.

Exercise Design Notes: Adding a reach to the floor challenges range of motion/strength in addition to lateral stepping capacity.

Regression/Progression: Distance between markers, range of motion, pace, multi-level stepping, multi/mixed cues, add load, add perturbation, variable surface.

Lateral Shuttle + Slam. [0:29]

• As for Lateral Shuttle + multi cue and wall ball slam.

• Multi cue: 2x cues per repetition.

• Environment Constraints: Marker orientation (in-line), marker distance, pace, ball type, load.

• Task Constraints: Lateral stepping shuttle to markers corresponding to number cues - wall ball slam to at marker, 2x slams per repetition.

Exercise Design Notes: Step slam adds loading to the lateral shuttle, multi cue adding time pressure and cognitive load. Avoid “crossing” of the feet to minimise tripping risk.

Regression/Progression: Distance between markers, load, pace, multi-level stepping, multi/mixed cues, load, add perturbation.