Ladder Footwork
- Prescription
- 6 × 10 yd · 30 s restabout 3 min
- Players
- Solo
- Equipment
- Agility ladder
Four ladder patterns: one foot per box, two feet per box, in-in-out-out, lateral. Frequency before travel speed. It’s the entry point to footwork, where you learn the patterns before chasing the clock.
Key points
- Keep your eyes on the horizon, not on the bars.
- Land on the ball of your foot; never put your heel down.
- One practice run per drill, followed by a second run at full speed.
- Thirty seconds between runs: the effort is short, and so is the recovery.
Common mistakes
- Speeding up your travel instead of your step frequency.
- Touching the rungs: a sign that your knees aren't coming up high enough.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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