Training Agility Ladder

During this exercise, actively bend your knees and lean forward to increase cushioning as you move forward quickly.

Ideally, perform each set of 20 seconds of work followed by 10 seconds of rest.

 

Maintain a steady pace for four rounds.

Avoid stomping your entire foot hard during this exercise, as lack of cushioning can cause injury!

 

One Frame, Two Steps

 

Key Points: Face the ladder, landing on the balls of your feet with your center of gravity forward.

Step twice into each frame, swinging your arms as you lift your legs.

Increase Difficulty: Lift your knees with each step and swing your arms rapidly.

 

Side Slide

 

Key Points: Face the ladder sideways, slide your feet parallel to your side, and land in each small square, stepping twice with each step, lightly and quickly, swinging your arms as you lift your legs. Keep the balls of your feet on the ground.

Increase Difficulty: Swing your arms rapidly.

 

Back and Forward

 

Key Points: Start sideways, facing the ladder, stepping into each square, then out of it.

Step in twice, step out twice.

 

Outside-out-in-in

 

Key Points: Facing the ladder, step in with one foot, then the other.

Then, step out with one foot, then the other, in a smooth, effortless motion.

Increase Difficulty: Switch feet to start.

 

Outside-in-out-in-in-in

 

Key Points: Starting from the outside of the ladder, step your feet sideways into the squares one by one, from left to right, keeping one foot inside.

Then, step out one by one, and repeat in the opposite direction.

Increase Difficulty: Step back.