Quick feet ladder

What you need

Players

1 to 8 players

Time

4 to 6 min

Level

Beginner

Equipment

Ladder

Ball fed by

Not needed

Space

Half a court

Setup

1. An agility ladder of about 4.5 m (15 ft) laid on the floor pointing at the net.
2. Athletes line up behind the near end of the ladder.
3. After each run, jog back down the side of the ladder, well clear of it, to the back of the line.

How it runs

An agility ladder on the floor and a short line of athletes. One at a time, each runs the ladder with quick, light steps, one foot in every box, then jogs back down the outside to the end of the line. Use small, fast steps with the chest tall.

Time and reps: 4 trips per pattern with about 30 s rest between patterns.

Coaching points

• Stay on the balls of the feet and keep each step short and light.
• Look ahead.
• Pump the arms in time with the feet.
• Go only as fast as clean steps allow; slow down if you hit the rungs.

Ways to change it

• Two feet in every box.
• Run it sideways, leading with either foot.
• Hold a ball at the chest to quiet the upper body.

Make it easier or harder

Make it easier

• Walk the ladder one foot per box, then speed up when the feet land cleanly.

Make it harder

• Run a side-step pattern through the ladder.

Safety