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    Speed Ladder Drills: Double Leg Lateral Hops - Forward

    Uploaded by

    ava111
    The document describes various speed ladder drills to improve agility, including double leg and single leg exercises like lateral hops, front/back hops, hop scotch, ski hops, high knees, and crossovers. The drills should be performed as quickly as possible with knees bent and on the balls of feet in an athletic position, moving both forwards and backwards through the ladder. Both bilateral and unilateral drills target different directions of movement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Speed Ladder Drills: Double Leg Lateral Hops - Forward

    Uploaded by

    ava111
    37 views6 pages
    The document describes various speed ladder drills to improve agility, including double leg and single leg exercises like lateral hops, front/back hops, hop scotch, ski hops, high knees, and crossovers. The drills should be performed as quickly as possible with knees bent and on the balls of feet in an athletic position, moving both forwards and backwards through the ladder. Both bilateral and unilateral drills target different directions of movement.

    Original Title

    Ladder Drills

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    The document describes various speed ladder drills to improve agility, including double leg and single leg exercises like lateral hops, front/back hops, hop scotch, ski hops, high knees, and crossovers. The drills should be performed as quickly as possible with knees bent and on the balls of feet in an athletic position, moving both forwards and backwards through the ladder. Both bilateral and unilateral drills target different directions of movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    37 views6 pages

    Speed Ladder Drills: Double Leg Lateral Hops - Forward

    Uploaded by

    ava111
    The document describes various speed ladder drills to improve agility, including double leg and single leg exercises like lateral hops, front/back hops, hop scotch, ski hops, high knees, and crossovers. The drills should be performed as quickly as possible with knees bent and on the balls of feet in an athletic position, moving both forwards and backwards through the ladder. Both bilateral and unilateral drills target different directions of movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    SPEED LADDER DRILLS

    Perform all drills as fast as possible in an athletic position (knees bent and on the balls of your feet)

    DOUBLE LEG LATERAL HOPS - FORWARD


    FACING

    DOUBLE LEG LATERAL HOPS - BACKWARD


    FACING

    DOUBLE LEG FRONT/BACK HOPS


    FACING

    HOP SCOTCH - FORWARD


    FACING

    HOP SCOTCH - BACKWARD


    FACING

    SPEED LADDER DRILLS


    Perform all drills as fast as possible in an athletic position (knees bent and on the balls of your feet)

    HOP SCOTCH - FORWARD SKIP A HOLE


    FACING

    HOP SCOTCH - BACKWARD SKIP A HOLE


    FACING

    DOUBLE LEG SKI HOPS


    FACING

    DOUBLE LEG LATERAL HOP OVERS


    FACING

    DOUBLE LEG FRONT/BACK HOP OVERS


    FACING

    SPEED LADDER DRILLS


    Perform all drills as fast as possible in an athletic position (knees bent and on the balls of your feet)

    FORWARD HOP THROUGH - SKIP A HOLE


    FACING

    LATERAL HOP THROUGH - SKIP A HOLE


    FACING

    FRONT/BACK HOPS - SKIP A HOLE


    FACING

    LATERAL HOPS - SKIP A HOLE


    FACING

    HIGH KNEES - 1 FOOT PER HOLE


    *Perform a high knee drill with one foot landing in each square - as fast as possible FACING

    SPEED LADDER DRILLS


    Perform all drills as fast as possible in an athletic position (knees bent and on the balls of your feet)

    HIGH KNEES - 2 FEET PER HOLE


    *Perform a high knee drill with BOTH feet landing in each square - as fast as possible FACING

    STEP IN / STEP OUT


    *Step in and out of each hole with both feet as fast as possible FACING

    DOUBLE LEG LATERAL CROSSOVERS


    FACING

    DOUBLE LEG FRONT/BACK CROSSOVERS


    FACING

    LATERAL HIGH KNEES - 2 FEET PER HOLE


    *Perform a high knee drill moving laterally down the ladder w/ BOTH feet landing in each square FACING

    SINGLE LEG SPEED LADDER DRILLS


    (Perform all single-leg drills with each leg as fast as possible)

    SINGLE LEG LATERAL HOPS


    FACING

    SINGLE LEG FRONT/BACK HOPS


    FACING

    SINGLE LEG FORWARD HOPS - EVERY HOLE


    FACING

    SINGLE LEG LATERAL HOPS - SKIP A HOLE


    FACING

    SINGLE LEG FRONT/BACK HOPS - SKIP A HOLE


    FACING

    SINGLE LEG FORWARD HOPS - SKIP A HOLE


    FACING

    SINGLE LEG SPEED LADDER DRILLS


    (Perform all single-leg drills with each leg as fast as possible)

    SINGLE LEG LATERAL CROSSOVERS


    FACING

    SINGLE LEG FRONT/BACK CROSSOVERS


    FACING

    SINGLE LEG FORWARD HOPS - EVERY 3RD HOLE


    FACING

    SINGLE LEG LATERAL HOP OVERS


    FACING

    SINGLE LEG FRONT/BACK HOP OVERS


    FACING

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