Speed Ladder Moves: An Intense Workout

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Speed ladder drills provide intense foot workouts that does not only limit the muscle groups on the legs, it also provides a total body workout that lets you maximize endurance and strength conditioning workouts as well.

Initially targeted for football players, step ladder exercises are now being used by most, if not all sport training as it immensely promotes precision footwork, body awareness an coordination.

Sport training for basketball, baseball, soccer, tennis, badminton, gymnastics and even dancing, just to name a few.

Here are some of common speed ladder drills that can help with your workouts.

• Two feet in, one foot out. Move up through each ladder space placing two feet inside each box and one foot out every forward movement. Alternate the leg out at every step interval
• Two feet in, two feet out. Move forward by placing two feet inside each step then jump out using both legs as well.
• Stand sideways from the ladder steps and alternate steps by placing both feet laterally as you move in and out of the ladder steps.
• Scissor jumps. Start with one foot inside the ladder box and the other foot outside, moving laterally, jump and switch the foot position opposite the other when jumping in and out of the ladder box.
• Hopscotch. Start with both feet inside the ladder box and jump forward where the right foot lands out of the ladder box. Move forward by alternating the foot position.
• Tail Whips. Move forward by alternating your foot position every forward movement. For each jump, make sure the right foot gets to stay out at the ladder boxes and lets you cross your legs at every interval as the left foot stays inside the ladder boxes. Do the same routine with the opposite foot positions alternately.
• Lateral tail whips. Similar to the tail whip exercise, except that this the movement is done in a lateral movement.
• Ski jumps. This is a simulation of a ski jump. Each forward movement should place one foot inside the ladder box while the other steps outside. Every movement alternates the foot position as you move forward.

90 degree jumps. With both legs planted firmly, jump inside each ladder box turning a 90 degree angle each and every time you jump forward. Jump in and out of the ladder boxes turning that angle and both feet firmly planted together at every instance.

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