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  • Ladder Drills

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    ksietstra
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    This document provides instructions for exercises using a speed and agility ladder when moving front to back and side to side. When moving front to back with two feet, the exercises include stepping in the ladder rungs one at a time, as well as more complex patterns like the icky shuffle and hop scotch. When moving front to back with one foot, the exercises focus on stepping with one foot at a time and the one leg slalom. Exercises for side to side movement include two feet patterns like alternating lead feet and the ali shuffle, as well as one foot runs and changes of direction.

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    This document provides instructions for exercises using a speed and agility ladder when moving front to back and side to side. When moving front to back with two feet, the exercises include stepping in the ladder rungs one at a time, as well as more complex patterns like the icky shuffle and hop scotch. When moving front to back with one foot, the exercises focus on stepping with one foot at a time and the one leg slalom. Exercises for side to side movement include two feet patterns like alternating lead feet and the ali shuffle, as well as one foot runs and changes of direction.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    34 views1 page

    Ladder Drills

    Uploaded by

    ksietstra
    This document provides instructions for exercises using a speed and agility ladder when moving front to back and side to side. When moving front to back with two feet, the exercises include stepping in the ladder rungs one at a time, as well as more complex patterns like the icky shuffle and hop scotch. When moving front to back with one foot, the exercises focus on stepping with one foot at a time and the one leg slalom. Exercises for side to side movement include two feet patterns like alternating lead feet and the ali shuffle, as well as one foot runs and changes of direction.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 1

    Speed & Agility Ladders:

    FRONT TO BACK:
    2 Feet:
    - Step 1 in each
    - Step 2 in each
    - 2 up 1 back (stepping 2 in each lead with right & left)
    - Icky Shuffle (side to side)
    - Hop Scotch (2 out, left in, 2 out, right in)
    - 3 in 3 out (down right then left)
    1 Foot:
    - 1 in each
    - Icky Shuffle
    - 1 Leg Slalom (1 in 1 out)

    SIDE TO SIDE:
    2 Feet:
    - 2 in each
    - 2 up 1 back (lead with right going forward 2 and left going back 1)
    - 2 in 2 out (lead with left & right)
    - Ali Shuffle (Like Scissors Kicks right forward, left back & keep switching)
    1 Foot:
    - 1 in each
    - 1 in 1 out short
    - 1 in 1 out long

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