Speed Ladder Drills

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ertyuiopasdfghjklzxcvbnmqwertyuiop

A AG GI IL LI IT TY YL LA AD DD DE ER RB BI IB BL LE E.COM
2

The AGILITY LADDER Bible

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T TA AB BL LE E O OF F C CO ON NT TE EN NT TS S 2
I IN NT TR RO OD DU UC CT TI IO ON N 5
A AG GI IL LI IT TY Y L LA AD DD DE ER R B BE EN NE EF FI IT TS S 5
W WH HE EN N T TO O U US SE E T TH HE E A AG GI IL LI IT TY Y L LA AD DD DE ER R 6
P PR RO OG GR RA AM M D DE ES SI IG GN N 7
4 DAY SPEED TRAINING WEEK 7
H HO OW W T TO O M MA AK KE E A AN N A AG GI IL LI IT TY Y L LA AD DD DE ER R 8
SUPPLIES NEEDED 8
AGILITY LADDER DIAGRAM 8
STEPS TO CREATING AN AGILITY LADDER 8
TOTAL COST 10
L LA AY YO OU UT T O OF F D DR RI IL LL LS S 11
LEVEL OF DIFFICULTLY 11
DIRECTION 11
WORD OF CAUTION 11
C CO OA AC CH HI IN NG G S SH HE EE ET TS S 11
K KE EY Y T TO O U UN ND DE ER RS ST TA AN ND DI IN NG G T TH HE E D DI IA AG GR RA AM MS S 12
B BE EG GI IN NN NE ER R D DR RI IL LL LS S 14
LINEAR 14

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LATERAL 33
ROTATIONAL 49
I IN NT TE ER RM ME ED DI IA AT TE E D DR RI IL LL LS S 53
LATERAL 53
LINEAR 66
ROTATIONAL 77
A AD DV VA AN NC CE E D DR RI IL LL LS S 79
LINEAR 79
A AD DV VA AN NC CE ED D D DR RI IL LL LS S 88
LATERAL 88

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Notice

The Agility Ladder Bible should not be implemented until you first consult with a
physician. If you have any prior injuries to any part of the body that might be
exasperated by exercise or using the agility ladder dont proceed. Be sure you are in
good physical condition and use common sense safe practices while using the agility
ladder. These routines are not meant to take the place of exercise regimes that your
doctor, athletic trainer, or physical therapist may have prescribed.

Copyright Notice

All rights reserved. You may not reproduce or transmit this book in any form or means,
including photocopying, posting on the internet and any other way without express
written permission of agilityladderbible.com.

2008 AgilityLadderBible.com

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The agility ladder can be a fun effective tool that works a variety of movements. This
book provides an overview of the benefits of using the agility ladder. Each drill is broken
down on its own coaching sheet. You can print these sheets and take them to the field as
a reference for practice.

Here is what you will find in the agility ladder bible:

Benefits of using
When to use
Each drill is broken down into its own coaching sheet
How to make your own agility ladder to save money
Program Design ideas on how to arrange your program in one single microcycle.

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The agility is not just a single use tool that develops quick feet. When used in different
ways the agility ladder becomes a fantastic multi-use tool. Here is a list of some benefits
of the agility ladder.

Foot quickness-Certain drills require the player to move the feet extra quick.
Warm up-Increase blood flow. During warm-up is a great time to use the ladder.
Injury prevention-When used correctly, the ladder can be used to emphasize
correct landing technique. Emphasizing correct landing technique can reduce the
likelihood that an athlete will have an ACL injury. Other aspects that reduce
injury are the plyometric nature and stability training aspects.
Explosiveness-Many drills emphasize quick response plyometrics. Quick
response plyometric is basically like a soccer ball dropped on the ground; right
when it hits, it bounces immediately up without going through a large range of
motion.
Stability training- Stability training should consist of pushing an individuals
balance threshold. This can be done using the ladder to dynamically move then
stop and hold your position for 10-30 seconds. Let me explain stability training

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this way. If you move quickly to your left then immediately stop and stand on
one foot trying to maintain balance, you will see your knee and ankle basically
shaking and moving to keep you from falling over. These drills are not
emphasized in this book. Create your own if you like.
Dynamic Balance-When moving our bodies are always in a state of maintaining
balance. These drills will put you or your athletes into positions that they dont
experience often. Although for some you may not feel like your balance is being
challenged much, there is an element where you still must maintain your center of
gravity over a changing base of support during ladder movements. Stability
training is part of balance.
Develop Speed Technique- Some drills can be used to reinforce aspects of
running technique. In fact, this is not highlighted in this version of the agility
ladder bible, but there are ladders out there that work acceleration.
Coordination-The ability to coordinate the arms with the legs and other
movements to achieve your desired movement is an emphasis is many drills.

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A great time to use the agility ladder is during your warm up. It will increase
blood flow. Use the agility ladder towards the end of the warm up. Go through
your usual warm up routine of Dynamic stretches, Static Stretches, Jogging or
whatever else you do. Then towards the end of that, start to introduce the ladder.
This is especially important when you do the advanced drills, which are done on
one foot.
To make the ladder enjoyable use the ladder in team relay races. To do this have
the entire team lined up just outside the first box of the ladder. The first athlete
will start and when he/she finishes going through the entire ladder the next athlete
will go. The first team to get all the athletes through the ladder with proper
technique and no cheating wins. Here are different ways to incorporate relay
races into your warm-up.
o Put the races towards the end of the warm-up
o Use the same drill for each race having each athlete go once or twice.
o Use a variety of drills for each race alternating between each drill. Each
athlete will go multiple times.
o Use the agility ladders as part of an obstacle course in which athletes will
compete for time or as teams.

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If working as an individual use the stop watch and try to get through the entire
ladder faster and faster. Ensure you use correct technique.

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How should you arrange your agility ladder program? Since the ladder is used as part of
the warm-up a great way to arrange your program is to alternate with your speed training
emphasis for that day. If your linear speed days are Monday and Thursday then do the
linear drills on those same days. And the same goes for the lateral/agility emphasis days.
If you dont have speed or agility programs then use the alternating program as shown in
the 4 day speed training week.

4 day speed training week

Monday Tuesday Thursday Friday
Linear Lateral Linear Lateral

3 day speed training week

The 3 day agility ladder program should be viewed over the course of a few weeks rather
than one week at a time. One week your speed training emphasis will be linear two
times. The next week lateral will be emphasized two times.

Week 1
Monday Wednesday Friday
Linear Lateral Linear

Week 2
Monday Wednesday Friday
Lateral Linear Lateral

2 Day speed training week

Monday Friday
Linear Lateral

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Supplies Needed

Two-1x2x8 pieces of wood
One-50 foot inch Braided nylon and polypropylene rope

24 one inch nails with LARGE HEAD ( The large head is critical so that the nail
can hold the rope) I bought One-Box of one inch roof nails.

Hand Saw, Table Saw or Circular Saw to cut the wood
Measuring tape
Pencil

Agility Ladder Diagram

Steps to creating an agility ladder

1. Cut each 1x2x8 piece of wood into six 16 inch long pieces.

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2. Cut the inch 50 foot rope into two 16.5 foot long pieces. After cutting the pope
burn the ends so that it does not fray. (See Figure 1)
Figure 1

3. Starting at one end of the rope follow these steps:
a. Hammer one nail through the rope into one end of the 16 inch piece of
wood. Hammer the nail into the middle of the end of the wood. (See
Figure 2)
Figure 2

b. Hammer the second rope into the end of the opposite side of the same
piece of wood. Hammer the nail into the middle of the end of the wood.
(See Figure 3)
Figure 3

c. Measure 18 inches from the end of the rope, which was nail into the first
piece of wood. At the 18 inch mark hammer the next nail through the rope
into the second piece of wood. Do the same thing on both ropes.

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d. Measure 18 inches from where you hammered the nail into the second
piece of wood. This is where you will hammer the next nail through the
rope into the third piece of wood. Do the same on both ropes.
e. Repeat these measurements the entire length of the ladder for each of the
pieces of wood. (Note: If the last piece of wood does not measure exactly
18 inches from the previous piece of wood dont worry, try to be close.)

4. You now have your agility ladder. (see figure 4)
Figure 4

Total Cost

Everything was purchased at Home Depot. Prices may vary based on which hardware
store you purchase your supplies at.

Two 1 x 2 x
8 pieces of
wood
$2.50
x 50 foot
Braided
nylon and
poly-
propylene
rope
$6.67
One-Box of 1
inch roof
nails
$2.43
Total $11.60

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Level of Difficultly

The Agility Ladder Bible is broken down into Beginner, Intermediate and Advanced
drills. Start at the beginner level and only when ready should you or your athletes go to
the advanced level.

Direction

Each level of difficulty is broken down into linear or lateral drills. The direction was
chosen based on the direction the body faces down the ladder. If the body is facing
forward the drill is linear. If the body is facing the ladder from the side it is a lateral drill.

Word of Caution

It is important to not use the Agility Ladder if you have knee, hip, ankle, or other types of
injuries that could be worsened by doing the ladder. Always consult with a physician
before using the ladder.

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The Agility Ladder Bible is a fantastic tool designed to help individuals and teams better
utilize the agility ladder. One great aspect of this Book is that each ladder drill has its
own coaching sheet. Each coaching sheet is broken down into different sections. Here
are the sections:

Alternative drills: Each drill has a section for alternative drills. Some drills are done
forward, so there might be an alternative backwards drill. Other drills have a left foot
emphasis so you will find a reference to right foot and alternating emphasis drills.

How to: Explains how to do each drill.

Emphasis: This list some of the areas that the particular drills emphasizes. There may be
other areas that the drills emphasize that the coaching sheet does not mention.

Coaching Cues: This section will give you cues to use for yourself or cues to tell your
team when doing the drill. For example, the cue you will see on almost all the drills is to
be quick but under control.

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Potential Mistakes: You will find that players will make certain mistakes when doing
the ladder drills. Watch for these mistakes as you do the drills. These potential mistakes
are often the opposite of what you will see listed in the coaching cues. Here are some of
the mistakes you will see and an explanation of each:
Being too quick and out of control-You must maintain your balance throughout
each drill. If you go too quickly and find your self losing balance you are not
doing the drill correctly.
Allowing the knees to cave inward-Especially with girls we want to teach
correct landing techniques and mechanics. As you know girls are very apt to have
ACL injuries. When performing the drills insure that when landing you dont
allow the knees to cave inward towards each other as seen in the bad example.
Keep the knees over the feet when landing. To correct this athlete tell the player
to move the knees outward and land with the knees over the feet.
Bad example

As a side note, keeping the knees over feet is not possible when doing drills that require
wide feet when landing. In that case try to keep a relatively straight line from the ankle
through the knee to the hip, just like you were cutting in a game.

Hop on balls of feet- Dont hop flat footed. The balls of the feet are the part
towards the front of the foot just beyond the midfoot.
Use the arms-Hold your arms at a 90 degree angle and drive the arms quickly in
conjunction with the quick feet. As your left foot hits the ground your right arm
will move forward and vice versa.

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Use this key to understand how to read the diagrams of each agility ladder drill.

R=RIGHT FOOT

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L= LEFT FOOT

1=FIRST CONTACT
2=SECOND CONTACT

With the same number on both feet at the same time, the feet are to hit the ground
simultaneously.

Different numbers on both feet means alternating feet throughout drill.

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Linear

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Do the drill backwards. Be sure to start very slowly. Then
build the speed.
Athlete jumps and brings knees to chest. This makes the drill
more advanced.

Hop with both feet simultaneously down the middle of the ladder
landing inside each square.

Linear
Quick Response Plyometric

Bend the knees
Hop on the balls of the feet
Do not allow the knees to cave inward
Be quick but under control

No leg bend
Hopping too slowly
Hopping too quickly, thus losing control
Allowing the knees to collapse inward so that the knees are
not over toes
Not hopping on the balls of the feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

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build the speed.
Rather than quick feet, athlete uses high knees.

Run through the ladder quickly hitting both feet in each square. The
left foot will hit first then the right foot.

Linear
Develop quick feet
Coordination with arms and legs

Drive your arms
On the balls of your feet
One two one two

Not using the arms
Picking the knees up too high
Going too fast and losing control

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

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R
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build the speed.
Rather than quick feet, athlete can use high knees

Using a controlled quick running motion, run to the end of the ladder
touching one square with one foot then the next square with next foot.

Linear
Quick feet
Coordination

Drive the arms
Be on the balls of your feet

Going too fast and not under control
Not driving arms

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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C
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oos
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N/a

The first move is to hop into the first square, while hopping cross your
left and right foot and land cross legged. Then immediately upon
landing jump into the next square un crossing your two feet and land
with your left and right feet in a normal uncrossed position. Repeat
this down the entire ladder.

Linear
Coordination
Quick feet
Quick response plyometric

Bend your knees
Under control
Land on balls of feet
Jump and cross your feet
Use arms for balance

Too fast not under control
Legs straight, not bent
When landing with two feet uncrossed, the knees cave
inward towards each other
Not hopping on the balls of feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

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Do the drill backwards

The first move is to cross over the right foot with your left and step
into the first box. Then immediately step outside the ladder with the
right foot followed by the left foot. Then you will cross over the left
foot with the right into the second box. Then immediately step
outside the ladder with the left foot followed by the right foot. Repeat
this process down the entire ladder.

Linear
Coordination
Quick feet

Bend the knees
Drive the arms with the movement of the feet

Not driving the arms
Not moving on the balls of the feet
Being too quick and not under control

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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1
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33 R
RRi
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ggh
hht
tt

Perform the drill backwards
Refer to (1-2-3 Left)

Very important note: In this drill you see a numbered foot next to a
foot that has no number, those two work as a group, although they will
not hop or move simultaneously. The foot without a number will
always move before the one that has the number next to it. The foot is
without a number because it will hit the ground twice in that grouping
but not one right after another. Let me illustrate this by explaining the
drill to the left. This should clear up confusion.

The first move is to quickly step into the first box with your right foot.
Then immediately step forward with your left foot followed by the
right foot so that they are next to the second box. The next step is
important. Keeping with the rhythm of the drill you will pick up your
left foot and put it down then move your right foot into the second box
that is next to your feet. It is critical that you develop a rhythm with
this drill. There is no pausing in between steps. The right foot steps
out, then the left foot steps up, then the right foot steps up next to the
left foot, then you pick up the left foot and quickly put it down, then
you move the right foot into the box. Then you repeat this process the
entire length of the ladder.

Important note: In this drill do not move your whole body left to
right. Move in a straight line outside the ladder. As you move up the
ladder whiling staying in a straight line, just move your right foot into
the square.

Linear
Coordination
Quick feet

Drive Arms, Be quick but under control and on balls of feet
Move with rhythm (1-2-3 step right, 1-2-3 step right)

Not driving the arms with movement of the feet
COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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1
11-
--2
22-
--3
33 L
LLe
eef
fft
tt

Perform the drill backwards
Refer to (1-2-3 Right)

foot that has no number, those two work as a group, although they will
not hop or move simultaneously. The foot without a number will
always move before the one that has the number next to it. The foot is

The first move is to quickly step into the first box with your left foot.
Then immediately step forward with your right foot followed by the
left foot so that they are next to the second box. The next step is
important. Keeping with the rhythm of the drill you will pick your
right foot and put it down then move your left foot into the second box
that is next to your feet. It is critical that you develop a rhythm with
this drill. There is no pausing in between steps. The left foot steps
out, then the right foot steps up, then the left foot steps up next to the
right foot, then you pick up the right foot and quickly put it down,
then you move the left foot into the box. Then you repeat this process
the entire length of the ladder.

Important note: In this drill do not move your whole body right to
left. Move in a straight line outside the ladder. As you move up the
ladder whiling staying in a straight line, just move your left foot into
the square.

Linear with lateral individual foot steps
Coordination
Quick feet

Be quick but under control and on the balls of the feet
Drive your arms
Move with rhythm (1-2-3 step left, 1-2-3 step left)

Not driving arms with movement of the feet
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

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O
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wwo
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nn

build the speed.

Hop in with your left foot then in the next square hop with both feet
simultaneously. Then only the right foot in the next square then both
feet again. Repeat this process the length of the ladder.

Linear
Quick feet
Coordination

Stay Balanced
Stay on the balls of your feet
Move quickly but under control
Left foot both feet, Right both, left both
Do not allow knees to cave inward

Standing too tall
Going too quickly, losing control
Knees collapsing inwards

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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T
TTw
wwo
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OOu
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tt T
TTw
wwo
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IIn
nn

Backwards. Be sure to start very slowly. Then build the
speed.

The first move is to quickly jump forward and spread your left and
right foot so you land straddling the ladder, then quick jump again this
time land with both feet inside the next box. Repeat the length of
ladder.

Linear
Quick Feet
Coordination

Bend your knees, Athletic stance

Doing the drill with legs not bent
Not hopping on balls of feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

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speed.
Refer to (Left Wide out Wide In)

Quickly move your right foot outside the ladder then your left foot
outside the left side of the ladder. Upon hitting your left foot the right
foot will quickly step inside the first box immediately followed by the
left foot. Repeat this process down the entire ladder.

Linear
Quick feet
Coordination

Bend your knees
Left right in, left right out, left right in, left right out

Legs too straight as the athlete does the drill

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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speed.
Refer to (Right Wide out Wide In)

Left foot quickly moves outside the ladder followed by the right foot
quickly moving outside the right of the ladder. Upon the right foot
hitting the left foot will immediately move inside the first box quickly
followed by the right foot. Repeat this process down the entire ladder.

Linear
Quick feet
Coordination

Bend your knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

26


L
LLe
eef
fft
tt R
RRu
uun
nnn
nni
iin
nng
gg
I
IIn
nn O
OOu
uut
tt

speed.
Refer to (Right Running In Out)

Quickly move your left foot into the first square followed quickly by
the right foot. Upon the right foot hitting the left foot will quickly
move outside to the left of the first box followed quickly by the right
foot. Repeat this process down the ladder.

Linear
Quick feet
Coordination

Bend your knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

27


R
RRi
iig
ggh
hht
tt R
RRu
uun
nnn
nni
iin
nng
gg
I
IIn
nn O
OOu
uut
tt

speed.
Refer to (Left Running In Out)

Quickly move your right foot into the first square followed quickly by
the left foot. Upon the left foot hitting the right foot will quickly
move outside to the right of the first box followed quickly by the left
foot. Repeat this process down the ladder.

Linear
Quick feet
Coordination

Bend your knees
Right left in, Right left out, Right left in, Right left out


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

28


Q
QQu
uui
iic
cck
kk J
JJu
uum
mmp
pp O
OOu
uut
tt I
IIn
nn

speed.

Quickly move both feet simultaneously outside the ladder next to the
cross stick. (Not next to the middle of the box) Then quickly bring
both feet at the same time into the first box. Then Repeat this process
down the entire ladder.

Linear
Quick feet
Coordination

Bend your knees

Doing the drill with legs not bent
Knees caving inward when hoping into middle box. Knees
not staying over feet

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

29


S
SSh
hhu
uuf
fff
ffl
lle
ee D
DDr
rri
iil
lll
ll


Start by straddling the first box. This drill is done by keeping the
torso over the center of the ladder. In other words your body will not
move left to right or right to left. As you are moving your body
forward down the ladder the feet will be going in and out of the ladder
as shown in the diagram.

The first move is to slightly jump up and move your left foot into the
first box while your right foot is moving outside the ladder and
touching just after the left foot. Immediately after the right foot hits
move the left foot up the ladder into the second box followed by the
right foot. After the right foot touches, the left foot moves outside the
ladder followed by the right foot into the next box. Repeat this down
the entire ladder. Ensure you keep your rhythm as you do this drill.

Quick feet
Coordination

Move on the balls of your feet
(after the first square) 1-2 left out, 1-2 right out
Keep your torso over the ladder and only move your feet
outside the ladder

Being too quick and losing control
Moving the torso left to right as you move your feet right to
left
Not moving on the balls of your feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

30


O
OOn
nne
ee O
OOu
uut
tt T
TTw
wwo
oo I
IIn
nn
T
TTw
wwo
oo I
IIn
nn

speed.

The first step is a quick move of the right foot outside the first box.
This is quickly followed by the left foot then the right foot into the
first box. Then you quickly step the left foot then the right foot into
the next box. That is followed by the left foot stepping outside the
next box. Repeat this process down the ladder.

Linear
Quick feet
Coordination

Bend knees
Land on the balls of your feet
Right out, two in two in, Left out, two in two in

Stiff legs

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

31


S
SSk
kki
iie
eer
rr D
DDr
rri
iil
lll
ll

Do the drill backwards down the entire ladder

Start with both feet straddling the first box. The first move is to hop
to the right with both feet landing at the same time straddling the
second box. Then quickly hop to the left with both feet straddling the
outside of the third box. Repeat this process the entire length of the
ladder.

Linear

Bend knees while performing this drill
Hop on the balls of your feet

Hopping straight legged
Going too slow
Allowing the knees to cave inward towards each other

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

32


Z
ZZi
iig
gg Z
ZZa
aag
gg


Moving to your right quickly step into the first box with your right
foot followed by the left foot. Then step outside the ladder with your
right foot followed by the left. After that step to the left with your left
foot followed by the right, then step again with your left outside the
ladder followed by the right. Then step into the ladder with the right
foot followed by the left then the right foot again outside the ladder
followed by the left. Repeat this process the entire ladder.

Quick feet
Coordination

1-2, 1-2 cut left 1-2, 1-2 cut right
Drive the arms
Move on the balls of the feet

Not driving the arms with movement of the feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

33


B
B
e
e
g
g
i
i
n
n
n
n
e
e
r
r
D
D
r
r
i
i
l
l
l
l
s
s

Lateral

34


L
LLa
aat
tte
eer
rra
aal
ll R
RRu
uun
nn

Start on the opposite side of the ladder and step with your
right foot first.
Do the drill with High Knees rather than quick feet.

Run laterally down the ladder stepping into each box with both feet.

Lateral
Quick feet
Coordination

Drive the arms
Be quick but not out of control
One two, one two, one two
Bend the legs

Athlete moving down the ladder without driving the arms
with movement of feet
Not being under control

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

35


L
LLa
aat
tte
eer
rra
aal
ll H
HHo
oop
pp

Start on the opposite side of the ladder. Hop to your right.

Hop laterally down the ladder hopping into each square with both feet
simultaneously.

Lateral
Coordination

Land softly, quiet landing
Move and jump on the balls of your feet

Knees caving inward towards each other
Too quick and not under control
Landing hard and loud

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

36


L
LLa
aat
tte
eer
rra
aal
ll C
CCr
rro
oos
sss
sso
oov
vve
eer
rr

Start at the opposite end of the ladder and move to your right.
The first move will be with the left foot.

Start with both feet staggered. The first move is to cross your right
foot over the left foot and step into the next box. The left foot
immediately follows. Then the right foot does it again followed by
the left. Repeat this down the ladder.

Lateral
Quick feet
Coordination

Be quick but dont lose control

Moving too quickly and losing control. If their legs get
tangled they will go down.

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

37


Q
QQu
uui
iic
cck
kk F
FFo
oor
rrw
wwa
aar
rrd
dd
Q
QQu
uui
iic
cck
kk B
BBa
aac
cck
kk

Start on opposite end of the ladder and go left to right

To start, quickly jump forward into the first square with box feet
simultaneously. Upon landing, quickly leap diagonally backward so
that you land in front of the second square. Then leap forward into the
second square. Follow this progression down the whole ladder.
Repeat on opposite.

Lateral
Quick response Plyometric

Hop with the knees bent and on the balls of the feet

Hopping with the knees caved in towards each other. The
knees must be over the feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

38


C
CCa
aar
rri
iio
ooc
cca
aa D
DDr
rri
iil
lll
ll

Start at the opposite end of the ladder and move to your right.
The first move will be with the left foot.

Start with a staggered stance. The first move is to cross over the front
of your left foot with your right foot into the fist box, followed by the
left foot into that box. Next the right foot crosses behind the left foot
and moves into the next box followed by the left foot into that same
box. Then the right foot will cross over the top of the left foot into the
next box followed by the left foot. Repeat this process down the
ladder.

Lateral
Coordination
Footwork
Quick feet

Be under control
Swing the hips with the movement of your legs

Being too quick too soon and losing control. Athletes will
fall down in this drill if they try to do too much too soon
Moving the legs but not swinging the hips

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

39


S
SSw
wwi
iit
ttc
cch
hhe
eem
mm D
DDr
rri
iil
lll
ll

Start on the opposite side of the ladder

Start with the right foot in the square and the left foot outside the
ladder. The first move is to jump quickly to your left and switch legs
while in the air so that you land with your left foot in the next square
and your right foot behind outside the ladder. Then repeat, but landing
the right foot inside the ladder and the left foot outside. Repeat the
length of the ladder.

Lateral
Quick feet
Coordination

Bend knees
Drive arms, Right leg moves forward left arm forward

Moving stiff legged, must bend legs
Not moving arms with movement of the legs

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

40


L
LLa
aat
tte
eer
rra
aal
ll 1
11-
--2
22-
--3
33 R
RRi
iig
ggh
hht
tt

Moving left to right step in with your left foot each time

foot that has no number, those two work as a group, although will not
hop or move simultaneously. The foot without a number will always
move before the one that has the number next to it. The foot is

The first move is to quickly step into the first box with your right foot.
Then immediately step to the left with your left foot followed by the
right foot so that they are in front of the second box. The next step is
important. Keeping with the rhythm of the drill you will pick up your
left foot and put it down then move your right foot into the second
box. It is critical that you develop a rhythm with this drill. There is no
pausing in between steps. The right foot steps out, then the left foot
steps to the left, then the right foot steps left so that it is next to the left
foot, then you pick up the left foot and quickly put it down, then you
move the right foot into the box. Repeat this process the entire length
of the ladder.

Important note: In this drill do not move your whole body back and
forwards. Move in a straight lateral line outside the ladder. As you
laterally move up the ladder while staying in a straight line, just move
your right foot into the square.

Lateral
Quick feet
Coordination

Drive arms with movement of feet
Be quick but under control and on the balls of your feet
Move with rhythm (1-2-3 step in, 1-2-3 step in)

Not driving arms
Not moving with rhythm
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

41


A
AAl
llt
tte
eer
rrn
nna
aat
tte
ee
I
IIn
nn T
TTw
wwo
oo o
oou
uut
tt

Start on the opposite end of the ladder and move left to right
Refer to (Right In Two Out)
Refer to (Left In Two Out)

Quickly leap forward into the first square landing on your right foot.
Upon landing quickly jump diagonally backward landing on both feet
in front of the second square. Then quickly leap forward landing on
the left foot in the second box. Perform this procedure all the way
down the ladder, alternating feet.

Coordination
Lateral
Quick Feet


Allowing the knees to cave in towards each other
Twisting the hips to move the right foot back and forth

POTENTIAL MISTAKES
DRILL EMPHASIS
DRILL HOW TO
COACHING CUES
Alternative Drills

42


R
RRi
iig
ggh
hht
tt I
IIn
nn T
TTw
wwo
oo O
OOu
uut
tt

Start on the opposite end of the ladder and move left to right.
Refer to (Alternate In Two Out)
Refer to (Left In Two Out)

Quickly leap forward into the first square landing on your right foot.
the right foot in the second box. Perform this procedure all the way
down the ladder.

Coordination
Lateral
Quick feet

When landing on two feet ensure that the two knees dont
cave inward towards each other


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

43


L
LLe
eef
fft
tt I
IIn
nn T
TTw
wwo
oo O
OOu
uut
tt

Start on the opposite end of the ladder and move left to right.
Refer to (Alternate In Two Out)
Refer to (Right In Two Out)

Quickly leap forward into the first square landing on your left foot.
the left foot in the second box. Perform this procedure all the way
down the ladder.

Coordination
Lateral
Quick feet

When landing on two feet ensure that the two knees dont
cave inward towards each other


COACHING CUES
POTENTIAL MISTAKES
DRILL EMPHASIS
DRILL HOW TO
Alternative Drills

44


L
LLa
aat
tte
eer
rra
aal
ll S
SSt
ttr
rra
aad
ddd
ddl
lle
ee

Start at the opposite end of the ladder and do the same drill
just moving to your right.

Start with your right foot in the first box and your left foot in the
second box. Hop to your left, landing simultaneously in the second
box with your right foot and in the third box with your left foot. Then
continue hopping to the left landing with your right foot in the third
box and the left foot in the fourth. Repeat this process down the entire
ladder repeating the instructions talked about in the beginning.

Lateral
Coordination


Going to quickly and losing control
Do not allow the knees to cave inward to each other

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

45


L
LLa
aat
tte
eer
rra
aal
ll S
SSt
ttr
rra
aad
ddd
ddl
lle
ee
t
tth
hhe
een
nn R
RRu
uun
nn

Start at the opposite end of the ladder and do the same drill
just moving to your right.

Start with your right foot in the first box and your left foot in the
second box. You are straddling the first cross stick. The first move is
to pick up both feet and land in the second box on only your right
foot. Immediately upon doing that you will run laterally down the
entire ladder touching each square with both feet.

Lateral
Quick Feet
Coordination

Drive arms
Hop on balls of feet

When running laterally not driving the arms with the
movement of the feet

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

46


R
RRi
iig
ggh
hht
tt 1
11-
--2
22 F
FFo
oor
rrw
wwa
aar
rrd
dd
R
RRi
iig
ggh
hht
tt 1
11-
--2
22 B
BBa
aac
cck
kk

Refer to )Left 1-2 Forward Left 1-2 back)

Step into the first square with your right foot then into that same
square with the left foot. Immediately step backwards so that the right
foot is next to the second box followed by the left foot. Repeat this
process down the entire ladder.

This drill moves down the ladder laterally but some of the
moves are linear
Quick feet
Coordination

Be quick and under control
Drive the arms
Forward two back two, forward two back two

Not driving the arms with the movement of the feet
Being quick and losing control

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

47


L
LLe
eef
fft
tt 1
11-
--2
22 F
FFo
oor
rrw
wwa
aar
rrd
dd
L
LLe
eef
fft
tt 1
11-
--2
22 B
BBa
aac
cck
kk

Refer to (Right 1-2 Forward Right 1-2 back)

Step into the first square with your left foot then into that same square
with the right foot. Immediately step backwards so that the left foot is
next to the second box followed by the right foot. Repeat this process

This drill moves down the ladder laterally but some of the
moves are linear.
Quick feet
Coordination

Be quick and under control
Drive the arms
Forward two back two, forward two back two

Not driving the arms with the movement of the feet
Being quick and losing control

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

48


S
SSc
cci
iis
sss
sso
oor
rr D
DDr
rri
iil
lll
ll

Start on opposite side of ladder and move left to right.

Start with the left foot in the first box and the right foot outside the
box. The first move is a quick scissor kick that switches the legs so
that now the right foot is in the first box and the left foot is outside the
box. Immediately hop to your left while in the air switching your feet
again so that you land with your left foot in the second box and right
foot out. Then quickly switch the feet again so that the right foot is
inside the second box and the left foot out. Turn the hips as you
scissor the feet. Repeat this process the entire length of the ladder.

Lateral movement down the ladder with linear feet
movement
Quick feet
Coordination

Drive the arms
Turn at the hips

No arm movement
Too quick and losing control
Just moving the feet forward and back with no turn of the
hips
Not on balls of feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

49


B
B
e
e
g
g
i
i
n
n
n
n
e
e
r
r
D
D
r
r
i
i
l
l
l
l
s
s

Rotational

50


1
118
880
00 i
iin
nn t
tth
hhe
ee A
AAi
iir
rr

N/A

Standing in the first box you will leap up and turn to your left while in
the air doing a 180 degree turn. You will land in the second box
facing the opposite direction. Then quickly leap up again turning to
your right doing another 180 degree turn. You will land in the third
box facing the opposite direction. Repeat this process down the
ladder.

Rotational/Transverse
Balance
Teach landing the right way on a 180 jump

Land Softly
Teach athletes to land by bending at the knees, ankles and
hips to absorb the landing
Land with knees over the feet, not caved inward
Do not go to fast and lose balance

Too quick and losing balance
Landing hard. Listen for loud landings
Landing with knees caved in towards each other

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

51


9
990
00 i
iin
nn t
tth
hhe
ee A
AAi
iir
rr

N/A

Start by doing a 90 degree hop to the left, landing in the second box.
Then do another 90 degree hop to the right where you will land by
facing the same direction you started the drill. Then do another 90
degree leap back to the left landing in the next box. Turn at the hips in
this drill rather than the whole body. It is only your lower body that
will twist and turn. Keep the upper body facing the direction you
started in. Repeat this process the entire ladder.


Use arms for balance
Turn at the hips

Do not let the knees cave inward when landing
Going to quick and losing control
Turning the entire body for each turn. Make sure to turn at
the hips.

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

52


9
990
00 R
RRo
oot
tta
aat
tti
iio
oon
nna
aal
ll

N/A

The first move is to do a 90 degree hop to your left and land in the
next square. Then you will hop another 90 degrees to the left and land
in the next square. Then do another 90 degrees to but this time to the
right, and landing in the next square. Then repeat the same process
the entire ladder.


Be quick but not too quick to lose balance
Do not let the knees cave inward when landing
Turn at the hips
Do not let the knees cave inward

Standing too tall

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

53


I
I
n
n
t
t
e
e
r
r
m
m
e
e
d
d
i
i
a
a
t
t
e
e

D
D
r
r
i
i
l
l
l
l
s
s

Lateral

54


F
FFo
oor
rrw
wwa
aar
rrd
dd 1
11-
--2
22
B
BBa
aac
cck
kk 1
11-
--2
22

Start on the opposite side of the ladder and move left to right

Start by hopping quickly into the first box then out of the first box so
that you land above the first cross stick. Then quickly hop backwards
inside the second box then out of the ladder so that you land below the
second cross stick. Repeat this process the entire length of the ladder.

Lateral

Hop with the knees bent and on the balls of the feet

Hopping with the knees caved in towards each other. The
knees must be over the feet

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

55


L
LLe
eef
fft
tt T
TTw
wwo
oo O
OOn
nne
ee T
TTw
wwo
oo

Refer to (Right Two one Two)
Refer to (Alternate Two one Two)

Start by hopping diagonally into the first square and landing on your
left foot, then immediately continue hopping forward diagonally and
land on both feet. You will land just above the cross stick of the first
box. Then quickly change direction and hop diagonally backwards
and land in the second box on only your left foot. Continue hopping
backwards so that you land on both feet just below the second cross
stick. Repeat this process the entire ladder.

Lateral
Coordination

Bend your knees and hop on balls of feet

Allowing the knees to cave inward when landing on two feet

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

56


R
RRi
iig
ggh
hht
tt
T
TTw
wwo
oo o
oon
nne
ee T
TTw
wwo
oo

Refer to (left Two one Two)
Refer to (Alternate Two one Two)

right foot, then immediately continue hopping forward diagonally and
and land in the second box on only your right foot. Continue hopping

Lateral
Coordination

Bend your knees and hop on the balls of the feet


Alternative Drills

DRILL HOW TO
COACHING CUES
POTENTIAL MISTAKES
DRILL EMPHASIS

57


A
AAl
llt
tte
eer
rrn
nna
aat
tte
ee
T
TTw
wwo
oo O
OOn
nne
ee T
TTw
wwo
oo

Refer to (Right Two one Two)
Refer to (Left Two one Two)

left foot, then immediately continue hopping forward diagonally and
and land in the second box on only your right foot. Continue hopping

Lateral
Coordination

Bend your knees and hop on balls of feet


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
POTENTIAL MISTAKES
COACHING CUES

58


A
AAl
llt
tte
eer
rrn
nna
aat
tte
ee S
SSc
cci
iis
sss
sso
oor
rr
T
TTw
wwo
oo D
DDo
oow
wwn
nn

Refer to (Right Scissor Two Down)
Refer to (Left Scissor Two Down)

Start by hopping forward. While in the air your right foot will move
forward and land outside the ladder and the left foot inside the first
box. Then you will jump backwards and land with both feet just
outside the second box. Then you will jump forward again but this
time you will land with the right foot in the box and the left foot just
outside the second box. Repeat this process the entire ladder.

Lateral
Coordination

Bend your knees

Doing the drill straight legged
Allowing the knees to cave in towards each other when
landing

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

59


L
LLe
eef
fft
tt S
SSc
cci
iis
sss
sso
oor
rr
T
TTw
wwo
oo D
DDo
oow
wwn
nn

Refer to (Right Scissor Two Down)
Refer to (Alternate Scissor Two Down)

forward and land outside the ladder and the left foot inside the first
outside the second box. Then you will jump forward again where you
will land with the right foot outside the box and the left foot inside the
second box. Repeat this process the entire ladder.

Lateral
Coordination

Bend your knees

landing

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

60


R
RRi
iig
ggh
hht
tt S
SSc
cci
iis
sss
sso
oor
rr
T
TTw
wwo
oo D
DDo
oow
wwn
nn

Refer to (Left Scissor Two Down)
Refer to (Alternate Scissor Two Down)

forward and land outside the ladder and the right foot inside the first
outside the second box. Then you will jump forward again where you
will land with the left foot outside the box and the right foot inside the
second box. Repeat this process the entire ladder.

Lateral
Coordination

Bend your knees

landing

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

61


T
TTw
wwo
oo I
IIn
nn L
LLe
eef
fft
tt O
OOu
uut
tt

Refer to (Two in Left out)
Refer to (Two in Alternate out)

Start by hopping into the first square diagonally with both feet. Then
continue hopping forward but land above the first cross stick with
your left foot. Then change direction landing inside the second box
with both feet then outside the ladder below the second cross stick on
your left foot. Repeat this process down the ladder.

Lateral
Coordination

Bend knees while hopping

Trying to hop straight legged
Allowing knees to cave inward

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

62


T
TTw
wwo
oo I
IIn
nn R
RRi
iig
ggh
hht
tt O
OOu
uut
tt

Refer to (Two in Alternate out)

your right foot. Then change direction landing inside the second box
your right foot. Repeat this process down the ladder.

Lateral
Coordination



Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

63


T
TTw
wwo
oo I
IIn
nn
A
AAl
llt
tte
eer
rrn
nna
aat
tte
ee O
OOu
uut
tt

Refer to (Two in Right out)

your left foot. Then change direction landing inside the second box
your right foot. Repeat this process down the ladder.

Lateral
Coordination



COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

64


S
SSw
wwi
iin
nng
gg t
tth
hhe
ee R
RRi
iig
ggh
hht
tt

Do the same drill but keeping the right foot inside the ladder

The first move is to hop forward and land with your right foot outside
the ladder on top of your left foot which is inside the ladder. Next you
will hop to the left and land with your left foot inside the next box on
top of the right foot which is outside the ladder. Then hop to the left
again and land with your left foot inside the next box and your right
foot outside. In this drill the right foot will always be outside the
ladder. Do not move the body forward and backwards. The
movement is only left to right down the ladder with your right foot
(not body) moving forward and back.

Lateral
Quick feet
Coordination

Move your body right to left not forward and back
Move on the balls on your feet
The primary landing weight will be on the left foot
Move the right foot forward and back by swinging the right
hip forward and back
Bend the knees

Standing too tall, not bending the knees, not hopping on balls
of feet
Moving the body forward and back
Not swinging the hips to move the right foot forward and
back
COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

65


O
OOv
vve
eer
rr L
LLa
aad
ddd
dde
eer
rr w
wwi
iit
tth
hh
T
TTw
wwo
oo F
FFe
eee
eet
tt

N/A

Leap forward and back diagonally down the entire ladder. The first
hop lands above the first cross stick the second hop is backwards just
below the second box. Repeat this process the entire ladder.

Lateral

Bend knees
Do not let the knees cave inward

Allowing the knees to cave inward

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

66


I
I
n
n
t
t
e
e
r
r
m
m
e
e
d
d
i
i
a
a
t
t
e
e

D
D
r
r
i
i
l
l
l
l
s
s

Linear

67


S
SSt
ttr
rra
aad
ddd
ddl
lle
ee T
TTw
wwo
oo O
OOu
uut
tt


Start with two feet outside the first square. The first quick move is to
leap to the right landing with both feet straddling the first square.
Immediately upon landing explode diagonally outside the second
square but not straddling. Then immediately explode diagonally to
the right. Repeat this step till done with the ladder.

Linear

Bend knees

Not bending knees while doing the drill
Allowing knees to cave inward towards each

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

68


T
TTw
wwo
oo I
IIn
nn T
TTw
wwo
oo O
OOu
uut
tt
Z
ZZi
iig
gg Z
ZZa
aag
gg


Start by hoping on both feet into the first box. Then continue hopping
diagonally so that you land on both feet outside the first cross stick.
Then cut to the left and hop into the second box and then outside the
ladder next to the second cross stick. Repeat this down the entire
ladder.

Linear

Bend knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

69


H
HHo
oop
pp L
LLe
eef
fft
tt
H
HHo
oop
pp R
RRi
iig
ggh
hht
tt

Refer to (Hop Right Hop Left)

Quickly hop left on both feet landing next to the first cross stick. Then
hop into the first square followed by a quick hop outside the second
cross stick. Repeat this process down the entire ladder.

Linear


Not bending knees

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

70


H
HHo
oop
pp R
RRi
iig
ggh
hht
tt
H
HHo
oop
pp L
LLe
eef
fft
tt

Refer to (Hop Left Hop Right)

Quickly hop right on both feet landing next to the first cross stick.
Then hop into the first square followed by a quick hop outside the
second cross stick. Repeat this process down the entire ladder.

Linear


Not bending knees

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

71


S
SSt
ttr
rra
aad
ddd
ddl
lle
ee
t
tth
hhe
ee L
LLa
aad
ddd
dde
eer
rr


The first move is to quickly hop to the right and land straddling the
first box. Then quickly hop to the left and land straddling the second
box. Repeat this process the entire ladder.

Linear

Bend your knees
Do not allow knees to cave inward towards each other

Being too quick

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

72


H
HHo
oop
pp L
LLe
eef
fft
tt O
OOu
uut
tt
H
HHo
oop
pp R
RRi
iig
ggh
hht
tt I
IIn
nn

Refer to (Hop Right out Hop Left In)

The first move is to hop left so that you land outside the ladder on
both feet. Then you hop right and land in the second box. Repeat this
process the entire ladder.

Linear

Bend your knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

73


H
HHo
oop
pp R
RRi
iig
ggh
hht
tt O
OOu
uut
tt
H
HHo
oop
pp L
LLe
eef
fft
tt I
IIn
nn

Refer to (Hop Left out Hop Right In)

The first move is to hop right so that you land outside the ladder on
both feet. Then you hop left and land in the second box. Repeat this
process the entire ladder.

Linear

Bend your knees


COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

74


S
SSk
kki
iip
pp a
aa B
BBo
oox
xx

N/A

The first move is to leap into the second box. Immediately upon
landing quickly jump, skip a box and land in the 4
th
. Then repeat this
process down the entire ladder.

Linear
Work on landing technique (No inward caving of the knees)
Medium Level Plyometric

Do no land with straight legs
Do not let knees cave inward

Jumping too high
Jumping too quickly and losing control
When landing allowing the knees to cave in towards each
other.
When landing keeping the legs straight with no bend at the
knees.

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

75


H
HHo
oop
pp O
OOv
vve
eer
rr L
LLa
aad
ddd
dde
eer
rr
Z
ZZi
iig
gg Z
ZZa
aag
gg

N/A

The first move is to hop over the ladder and land on both feet. Then
immediately hop over the ladder again and land on both feet. Repeat
this process down the ladder.

Linear

Bend your knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

76


S
SSi
iid
dde
ee T
TTo
oo S
SSi
iid
dde
ee
T
TTw
wwo
oo F
FFo
ooo
oot
tt H
HHo
oop
pp


The first move is to quickly hop to your right and land on both feet at
the same time next to the first box. Then quickly hop to your left and
land on both feet next to the second box. Immediately hop to your
right and land next to the second box. Repeat this process down the
entire ladder.

Linear

Bend you knees


COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

77


I
I
n
n
t
t
e
e
r
r
m
m
e
e
d
d
i
i
a
a
t
t
e
e

D
D
r
r
i
i
l
l
l
l
s
s

Rotational

78


T
TTu
uur
rrn
nni
iin
nng
gg D
DDr
rri
iil
lll
ll


The first move is to quickly hop turning your whole body and feet
simultaneously so that you land straddling the first box with both feet.
Then you quickly hop turning the whole body with feet
simultaneously to the left and straddle the first cross stick. The next 2
moves will be hops to the right followed by 2 hops to the left. Repeat
this process the entire length of ladder.


Move on balls of feet
Bend knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

79


A
A
d
d
v
v
a
a
n
n
c
c
e
e
D
D
r
r
i
i
l
l
l
l
s
s

Linear

80


R
RRi
iig
ggh
hht
tt F
FFo
ooo
oot
tt O
OOn
nnl
lly
yy
Z
ZZi
iig
gg Z
ZZa
aag
gg

Refer to ( Left Foot Only Zig Zag drill.)

The first move is to hop diagonally on the right foot over the ladder
and land next to the second box. Then hop diagonally over the ladder
and land next to the third box. All of this is done on the right foot
only. Repeat this process the entire length of the ladder. Ensure
athletes are conditioned and ready for single leg plyometrics before
doing this drill. Athlete should hop, land and quickly hop over the
ladder. Then land and quickly hop again.

Linear

Do not let the knee cave inward when landing
You need to be quick in this drill but not too quick where you
get injured or lose control
Bend your knees

Trying to go too fast and losing control
Trying to jump too high
Going to this drill before your body is ready for the intensity
Allowing the knee to cave inward
Not hopping on the balls of the feet.Be quick.
Athlete should not hop and wait before hopping
Not bending knees
COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

81


L
LLe
eef
fft
tt F
FFo
ooo
oot
tt O
OOn
nnl
lly
yy
Z
ZZi
iig
gg Z
ZZa
aag
gg

Refer to (Right Foot Only Zig Zag drill.)

The first move is to hop diagonally on the left foot over the ladder and
land next to the second box. Then hop diagonally over the ladder and
land next to the third box. All of this is done in the left foot only.
Repeat this process the entire length of the ladder. Ensure athletes are
conditioned and ready for single leg plyometrics before doing this
drill. Athlete should hop, land and quickly hop over the ladder. Then
land and quickly hop again.

Linear

get injured or lose control.
Bend the knees

Athlete should not hop and wait before hopping. Be quick.
Not bending the knees

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

82


L
LLe
eef
fft
tt O
OOn
nnl
lly
yy
B
BBa
aac
cck
kk a
aan
nnd
dd F
FFo
oor
rrt
tth
hh

Refer to (Right only Back and Forth)

Hop right and land on your left foot next to the first box. Then
immediately hop to the left and land on your left foot next to the
second box. Repeat this the entire length of the ladder. This entire
drill is done on only your left foot.

Linear

Bend the knees

Athlete should not hop and wait before hopping, be quick.

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

83


R
RRi
iig
ggh
hht
tt O
OOn
nnl
lly
yy
B
BBa
aac
cck
kk a
aan
nnd
dd F
FFo
oor
rrt
tth
hh

Refer to (left only Back and Forth)

Hop right and land on your right foot next to the first box. Then
immediately hop to the left and land on your right foot next to the
second box. Repeat this the entire length of the ladder. This entire
drill is done on only your right foot.

Linear

Do not let the knee cave inward when landing.
Bend the knees

Athlete should not hop and wait before hopping. Be Quick.

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

84


L
LLi
iin
nne
eea
aar
rr L
LLe
eef
fft
tt
F
FFo
ooo
oot
tt O
OOn
nnl
lly
yy

Refer to (Linear Right Foot Only)

Hop down the entire ladder on only your left foot.

Linear

Bend the knees


COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

85


L
LLi
iin
nne
eea
aar
rr R
RRi
iig
ggh
hht
tt
F
FFo
ooo
oot
tt o
oon
nnl
lly
yy

Refer to (Linear left Foot Only)

Hop down the entire ladder on only your left foot.

Linear

Bend the knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

86


R
RRi
iig
ggh
hht
tt o
oon
nnl
lly
yy O
OOn
nn
R
RRi
iig
ggh
hht
tt S
SSi
iid
dde
ee

Do on left foot as well
Do drill backwards

Zig Zag down the entire ladder on only your right foot.

Linear

Bend the knees


COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

87


R
RRi
iig
ggh
hht
tt R
RRi
iig
ggh
hht
tt
L
LLe
eef
fft
tt L
LLe
eef
fft
tt


Start by hopping on your right foot then right foot again, then switch
to the left foot then left foot again. Repeat this process the entire
ladder.

Linear

Bend the knees

Athlete should not hop and wait before hopping. Be quick

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

88


A
A
d
d
v
v
a
a
n
n
c
c
e
e
d
d
D
D
r
r
i
i
l
l
l
l
s
s

Lateral

89


L
LLe
eef
fft
tt o
oov
vve
eer
rr t
tth
hhe
ee
L
LLa
aad
ddd
dde
eer
rr T
TTw
wwo
oo B
BBa
aac
cck
kk

Start with your back to the ladder, standing on two feet.
Jump backwards over the ladder so that you land on your left
foot. Then you quickly leap forward over the ladder and land
on two feet. Repeat this process down the entire ladder.
Refer to (Alternate over Ladder Two Back)
Refer to (Right over the Ladder Two Back)

Hop forward over the ladder and land on the left foot. Then
immediately hop backwards and land on two feet. Repeat this process

Lateral

Bend the knees

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

90


A
AAl
llt
tte
eer
rrn
nna
aat
tte
ee O
OOv
vve
eer
rr
t
tth
hhe
ee L
LLa
aad
ddd
dde
eer
rr T
TTw
wwo
oo
B
BBa
aac
cck
kk

Jump backwards over the ladder so that you land on only
your left foot. Then you quickly leap forward over the ladder
and land on two feet. Repeat this process down the entire
ladder but alternate feet.
Refer to (Left over Ladder Two Back)

Hop forward over the ladder and land on the left foot. Then
down the entire ladder but alternate feet.

Lateral

Bend the knees

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

91


R
RRi
iig
ggh
hht
tt O
OOv
vve
eer
rr t
tth
hhe
ee
L
LLa
aad
ddd
dde
eer
rr T
TTw
wwo
oo b
bba
aac
cck
kk

Jump backwards over the ladder so that you land on your
right foot. Then you quickly leap forward over the ladder
and land on two feet. Repeat this process down the entire
ladder.
Refer to (Left over Ladder Two Back)

Hop forward over the ladder and land on the right foot. Then

Lateral

Bend the knees

Athlete should not hop and wait before hopping, Be quick.
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

92


L
LLe
eef
fft
tt F
FFo
ooo
oot
tt L
LLa
aat
tte
eer
rra
aal
ll
H
HHo
oop
pp

Stand on opposite side of the ladder and move left to right
Refer to (Right Foot lateral Hop)

Hop laterally down the entire ladder on only your left foot.

Lateral

Bend the knees

COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

93


R
RRi
iig
ggh
hht
tt F
FFo
ooo
oot
tt L
LLa
aat
tte
eer
rra
aal
ll
H
HHo
oop
pp

Stand on opposite side of the ladder and move left to right
Refer to (Left Foot Lateral Hop)

Hop laterally down the entire ladder on only your right foot.

Lateral

Bend the knees

Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

94


R
RRi
iig
ggh
hht
tt F
FFo
ooo
oot
tt Z
ZZi
iig
gg Z
ZZa
aag
gg

Start on the opposite side of the ladder and hop left to right
Refer to (Left Foot Zig Zag)
Hop up two on your right foot back two on your left foot.
Repeat this the entire ladder.

Hop in a Zig Zag motion down the entire ladder on only your right
foot. Every time you land outside the ladder do it just above or below
the cross stick.

Lateral

Bend the knees


Alternative Drills

DRILL HOW TO
DRILL EMPHASIS
COACHING CUES
POTENTIAL MISTAKES

95


L
LLe
eef
fft
tt F
FFo
ooo
oot
tt Z
ZZi
iig
gg Z
ZZa
aag
gg

Start on the opposite side of the ladder and hop left to right
Refer to (Right Foot Zig Zag)
Two hops forward on your left foot back two hops on your
right foot. Repeat this the entire ladder.

Hop in a Zig Zag motion down the entire ladder on only your left foot.
Every time you land outside the ladder do it just above or below the
cross stick.

Lateral

Bend the knees


COACHING CUES
POTENTIAL MISTAKES
Alternative Drills

DRILL HOW TO
DRILL EMPHASIS

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