Equipment : Ladder
Difficulty : Advanced
Starting Position: Stand directly in a square at one end of the ladder with your feet approximately hip-width apart.
Bend your hips and drop into an athletic ready position so that your knees are slightly bent and your chest is directly over your toes. Your arms should be bent with the elbows fixed at approximately ninety degrees (during the drill ensure that the swinging is coming from the shoulder joint and not from the elbows).
Shift your bodyweight so that your weight is in your left leg. Pick up the right foot and place it in the square next to the starting square while pushing the left foot in to the ground to move your body to your right and in to the next square of the ladder.
Your right foot should hit the ground at the ball of the foot and roll all the way down to the heel, as the entire right foot hits the ground shift your body weight off of the left leg and place your weight on the right leg. Once your bodyweight is on your right leg pick up your left foot to bring it into the same square as the right foot. Keep your hips flexed and knees bent so that you maintain an athletic ready position throughout the length of the entire ladder.
Continue to move down the ladder to your right; keep the bodyweight in the left leg while picking up the right foot to move it to the next square to the right; as the right foot hits the square, push off with the left foot and keep the bodyweight centered on top of the right leg. Be sure to move both ways through the ladder; once you’ve done a certain number of repetitions to the right, be sure to switch directions and do the same number of repetitions moving to your left (pushing off of the right foot).
Exercise Variation: As you improve your movement skills, dynamic balance and ability to move rapidly through the ladder, try not to look at your feet and keep your eyes on the horizon (where your opponents will be during an athletic competition).