How to Do
How to Do Carioca Drill, Banded or Cable
The carioca drill band or cable should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the carioca drill, banded or cable.
Beginning
Beginning Carioca Drill
1. Stand with your legs parallel to your shoulders and your upper body straight, facing the direction you'll be traveling.
2. Shift your weight to the ball of your right foot by crossing your right foot in front of your left.
3. Return to your starting position by moving your left foot to the side.
4. Shift your weight to the ball of your right foot by crossing your right foot behind your left.
5. Step to the side with your left foot.
Movement
Carioca Drill Movement
1. This exercise requires you to move sideways. Adjust the cable so that it is in line with your waist. Hold the handle in one hand, and stand with the cable tower off to your left. Have your feet about hip-width apart, knees slightly bent. Bring the handle up and hold it firmly in both hands in front of your chest. Make sure that your head is in line with your shoulders, hips, and knees. Keep your core muscles engaged to help maintain your posture.
2. Step out with your right leg and swing your left leg to the front so that it crosses over your right leg. Your hip can turn slightly as you swing your leg. As you step down with your left leg across your right, shift all your weight to the left leg, and step your right leg out to the side.
3. Now swing your left leg to the back so that it crosses behind the right leg. Your hip can turn slightly as you swing your leg. As you step down with your left leg crossing behind your right, shift all your weight to the left leg, and step your right leg out to the side. Repeat, and alternate crossing to the front and crossing to the back for five to eight repetitions before switching directions and moving back toward the cable tower.
4. You'll find that your hips are swiveling from left to right. This is fine, as long as you ensure that your head and hips remain aligned.
Benefits
Carioca Drill Benefits
Perform this exercise in the gym.
This is an agility exercise, with some resistance added to help you strengthen your leg muscles at the same time. You'll be working your inner and outer thighs, as well as your hamstrings and glutes.
Exercise Aliases
Carioca Drill, Carioca Shuffle, How To Do the Carioca, Cable Machine Shuffle Exercise.
