Speed Ladder Drills

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The AGILITY LADDER Bible

Table of Contents TABLE OF CONTENTS

2

INTRODUCTION

5

AGILITY LADDER BENEFITS

5

WHEN TO USE THE AGILITY LADDER

6

PROGRAM DESIGN

7

4 DAY SPEED TRAINING WEEK 3 DAY SPEED TRAINING WEEK 2 DAY SPEED TRAINING WEEK

7 7 7

HOW TO MAKE AN AGILITY LADDER

8

SUPPLIES NEEDED AGILITY LADDER DIAGRAM STEPS TO CREATING AN AGILITY LADDER TOTAL COST

8 8 8 10

LAYOUT OF DRILLS

11

LEVEL OF DIFFICULTLY DIRECTION WORD OF CAUTION

11 11 11

COACHING SHEETS

11

KEY TO UNDERSTANDING THE DIAGRAMS

12

BEGINNER DRILLS

14

LINEAR

14

BEGINNER DRILLS

33

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The AGILITY LADDER Bible LATERAL

33

BEGINNER DRILLS

49

ROTATIONAL

49

INTERMEDIATE DRILLS

53

LATERAL

53

INTERMEDIATE DRILLS

66

LINEAR

66

INTERMEDIATE DRILLS

77

ROTATIONAL

77

ADVANCE DRILLS

79

LINEAR

79

ADVANCED DRILLS

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 don’t 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 Bible

Introduction 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.

Agility Ladder Benefits 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 individual’s 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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The AGILITY LADDER Bible 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 don’t 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.

When to use the agility ladder 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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The AGILITY LADDER Bible 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.

Program Design 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 don’t 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 Linear

Tuesday Lateral

Thursday Linear

Friday 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 Linear

Wednesday Lateral

Friday Linear

Monday Lateral

Wednesday Linear

Friday Lateral

Week 2

2 Day speed training week

Monday Linear

Friday Lateral

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How to make an agility ladder Supplies Needed

Two-1x2x8 pieces of wood One-50 foot ¼ 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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The AGILITY LADDER Bible 2. Cut the ¼ 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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The AGILITY LADDER Bible 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 don’t 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 ¼ x 50 foot Braided nylon and polypropylene rope One-Box of 1 inch roof nails Total

$2.50

$6.67

$2.43

$11.60

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The AGILITY LADDER Bible

Layout of drills 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.

Coaching Sheets 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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The AGILITY LADDER Bible 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 don’t 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- Don’t 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.

Key to Understanding the Diagrams Use this key to understand how to read the diagrams of each agility ladder drill. R=RIGHT FOOT

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The AGILITY LADDER Bible 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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The AGILITY LADDER Bible

Beginner Drills Linear

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Two Footed Hop Alternative Drills 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.

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

DRILL EMPHASIS Linear Quick Response Plyometric

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

POTENTIAL MISTAKES 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

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The AGILITY LADDER Bible

One Two One Two Alternative Drills Do the drill backwards. Be sure to start very slowly. Then build the speed. Rather than quick feet, athlete uses high knees.

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

DRILL EMPHASIS Linear Develop quick feet Coordination with arms and legs

COACHING CUES Drive your arms On the balls of your feet Be quick but under control One two one two

POTENTIAL MISTAKES Not using the arms Picking the knees up too high Going too fast and losing control Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Running Ladder Alternative Drills Do the drill backwards. Be sure to start very slowly. Then build the speed. Rather than quick feet, athlete can use high knees

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination

COACHING CUES Drive the arms Be on the balls of your feet Be quick but under control

POTENTIAL MISTAKES Going too fast and not under control Not driving arms Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Cross Feet Alternative Drills N/a

DRILL HOW TO 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.

DRILL EMPHASIS Linear Coordination Quick feet Quick response plyometric

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

POTENTIAL MISTAKES 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

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The AGILITY LADDER Bible

Crossover Step Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Coordination Quick feet

COACHING CUES Be quick but under control Hop on the balls of the feet Bend the knees Drive the arms with the movement of the feet

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

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The AGILITY LADDER Bible

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

DRILL HOW TO 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.

DRILL EMPHASIS Linear Coordination Quick feet

COACHING CUES 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)

POTENTIAL MISTAKES Not driving the arms with movement of the feet Not moving on the balls of the feet Being too quick and not under control Not hopping on the balls of the feet

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

DRILL HOW TO 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 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.

DRILL EMPHASIS Linear with lateral individual foot steps Coordination Quick feet

COACHING CUES 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)

POTENTIAL MISTAKES Not driving arms with movement of the feet Not moving on the balls of the feet Being too quick and not under control Not hopping on the balls of the feet

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The AGILITY LADDER Bible

One In Two In Alternative Drills Do the drill backwards. Be sure to start very slowly. Then build the speed.

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination Quick response plyometric

COACHING CUES 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

POTENTIAL MISTAKES Standing too tall Going too quickly, losing control Knees collapsing inwards Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Two Out Two In Alternative Drills Backwards. Be sure to start very slowly. Then build the speed.

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick Feet Coordination Quick response plyometric

COACHING CUES Bend your knees, Athletic stance On the balls of your feet Be quick but under control Do not allow knees to cave inward

POTENTIAL MISTAKES Doing the drill with legs not bent Being too quick and not under control Do not allow the knees to cave inward Not hopping on balls of feet

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The AGILITY LADDER Bible

Right Wide Out Wide In Alternative Drills Backwards. Be sure to start very slowly. Then build the speed. Refer to (Left Wide out Wide In)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination

COACHING CUES Be quick but under control Be on the balls of your feet Bend your knees Left right in, left right out, left right in, left right out

POTENTIAL MISTAKES Being too quick and not under control Legs too straight as the athlete does the drill Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Left Wide out Wide in Alternative Drills Backwards. Be sure to start very slowly. Then build the speed. Refer to (Right Wide out Wide In)

DRILL HOW TO

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.

DRILL EMPHASIS Linear Quick feet Coordination

COACHING CUES Be quick but under control Be on the balls of your feet Bend your knees Left right in, left right out, left right in, left right out

POTENTIAL MISTAKES Being too quick and not under control Legs too straight as the athlete does the drill Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Left Running In Out Alternative Drills Backwards. Be sure to start very slowly. Then build the speed. Refer to (Right Running In Out)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination

COACHING CUES Be quick but under control Be on the balls of your feet Bend your knees Left right in, left right out, left right in, left right out

POTENTIAL MISTAKES Being too quick and not under control Legs too straight as the athlete does the drill Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Right Running In Out Alternative Drills Backwards. Be sure to start very slowly. Then build the speed. Refer to (Left Running In Out)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination

COACHING CUES Be quick but under control Be on the balls of your feet Bend your knees Right left in, Right left out, Right left in, Right left out

POTENTIAL MISTAKES Being too quick and not under control Legs too straight as the athlete does the drill Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Quick Jump Out In Alternative Drills Backwards. Be sure to start very slowly. Then build the speed.

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination Quick response plyometric

COACHING CUES Bend your knees On the balls of your feet Be quick but under control Do not allow knees to cave inward

POTENTIAL MISTAKES Doing the drill with legs not bent Being too quick and not under control Knees caving inward when hoping into middle box. Knees not staying over feet Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Shuffle Drill Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Quick feet Coordination

COACHING CUES Be quick but under control 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

POTENTIAL MISTAKES 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

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The AGILITY LADDER Bible

One Out Two In Two In Alternative Drills Backwards. Be sure to start very slowly. Then build the speed.

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick feet Coordination

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

POTENTIAL MISTAKES Stiff legs Being too quick and not under control Not hopping on balls of feet

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Skier Drill Alternative Drills Do the drill backwards down the entire ladder

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

COACHING CUES Be quick but under control Bend knees while performing this drill Hop on the balls of your feet Do not allow knees to cave inward

POTENTIAL MISTAKES Hopping straight legged Going too slow Going too fast and losing control Not hopping on balls of feet Allowing the knees to cave inward towards each other

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Zig Zag Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Quick feet Coordination

COACHING CUES 1-2, 1-2 cut left 1-2, 1-2 cut right Be quick but under control Drive the arms Move on the balls of the feet

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

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Beginner Drills Lateral

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Lateral Run Alternative Drills 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.

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

DRILL EMPHASIS Lateral Quick feet Coordination

COACHING CUES Drive the arms Be quick but not out of control One two, one two, one two Bend the legs Hop on the balls of the feet

POTENTIAL MISTAKES Athlete moving down the ladder without driving the arms with movement of feet Not being under control Not hopping on balls of feet

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

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

DRILL EMPHASIS Lateral Coordination Quick Response Plyometric

COACHING CUES Be quick but under control Land softly, quiet landing Move and jump on the balls of your feet Do not allow knees to cave inward

POTENTIAL MISTAKES Knees caving inward towards each other Too quick and not under control Landing hard and loud Not hopping on balls of feet

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

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick feet Coordination

COACHING CUES Be quick but don’t lose control Move on the balls of your feet

POTENTIAL MISTAKES Moving too quickly and losing control. If their legs get tangled they will go down. Not hopping on the balls of the feet

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Quick Forward Quick Back Alternative Drills Start on opposite end of the ladder and go left to right

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick response Plyometric

COACHING CUES Be quick but under control Hop with the knees bent and on the balls of the feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and not under control Hopping straight legged Hopping with the knees caved in towards each other. The knees must be over the feet Not hopping on the balls of the feet

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The AGILITY LADDER Bible

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

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Coordination Footwork Quick feet

COACHING CUES Be under control Swing the hips with the movement of your legs Move on the balls of your feet

POTENTIAL MISTAKES 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 Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Switchem Drill Alternative Drills Start on the opposite side of the ladder

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick feet Coordination Quick response plyometric

COACHING CUES Bend knees Drive arms, Right leg moves forward left arm forward Be quick but not out of control Hop on the balls of the feet

POTENTIAL MISTAKES Being too quick and not under control Moving stiff legged, must bend legs Not moving arms with movement of the legs Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Lateral 1-2-3 Right Alternative Drills Moving left to right step in with your left foot each time

DRILL HOW TO 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 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 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.

DRILL EMPHASIS Lateral Quick feet Coordination

COACHING CUES 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)

POTENTIAL MISTAKES Not driving arms Being too quick and not under control Not moving with rhythm

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Alternate In Two out Alternative Drills 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)

DRILL HOW TO 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.

DRILL EMPHASIS Coordination Lateral Quick response plyometric Quick Feet

COACHING CUES Be quick but under control Do not allow knees to cave inward Move on the balls of the feet

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave in towards each other Twisting the hips to move the right foot back and forth Hopping straight legged Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Right In Two Out Alternative Drills 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)

DRILL HOW TO 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 right foot in the second box. Perform this procedure all the way down the ladder.

DRILL EMPHASIS Coordination Lateral Quick response plyometric Quick feet

COACHING CUES Be quick but under control When landing on two feet ensure that the two knees don’t cave inward towards each other Move on the balls of the feet

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave in towards each other Twisting the hips to move the right foot back and forth Hopping straight legged Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Left In Two Out Alternative Drills 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)

DRILL HOW TO Quickly leap forward into the first square landing on your left 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.

DRILL EMPHASIS Coordination Lateral Quick response plyometric Quick feet

COACHING CUES Be quick but under control When landing on two feet ensure that the two knees don’t cave inward towards each other Move on the balls of the feet

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave in towards each other Twisting the hips to move the right foot back and forth Hopping straight legged Not hopping on the balls of the feet

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The AGILITY LADDER Bible

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

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Coordination Quick response plyometric

COACHING CUES On the balls of your feet Be quick but under control Do not allow knees to cave inward

POTENTIAL MISTAKES Going to quickly and losing control Not hopping on the balls of the feet Do not allow the knees to cave inward to each other

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The AGILITY LADDER Bible

Lateral Straddle then Run Alternative Drills Start at the opposite end of the ladder and do the same drill just moving to your right.

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick Feet Coordination

COACHING CUES Drive arms Be quick but not out of control Hop on balls of feet

POTENTIAL MISTAKES Being too quick and losing control When running laterally not driving the arms with the movement of the feet Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Right 1-2 Forward Right 1-2 Back Alternative Drills Refer to )Left 1-2 Forward Left 1-2 back)

DRILL HOW TO 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.

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

COACHING CUES Be quick and under control Drive the arms Forward two back two, forward two back two Hop on the balls of the feet

POTENTIAL MISTAKES Not moving on the balls of the feet Not driving the arms with the movement of the feet Being quick and losing control Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Left 1-2 Forward Left 1-2 Back Alternative Drills Refer to (Right 1-2 Forward Right 1-2 back)

DRILL HOW TO 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 down the entire ladder.

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

COACHING CUES Be quick and under control Drive the arms Forward two back two, forward two back two Hop on balls of feet

POTENTIAL MISTAKES Not moving on the balls of the feet Not driving the arms with the movement of the feet Being quick and losing control Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Scissor Drill Alternative Drills Start on opposite side of ladder and move left to right.

DRILL HOW TO 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.

DRILL EMPHASIS Lateral movement down the ladder with linear feet movement Quick feet Coordination Quick response Plyometric

COACHING CUES Drive the arms Be quick but under control Turn at the hips Hop on balls of feet

POTENTIAL MISTAKES 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 Not hopping on the balls of the feet

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Beginner Drills Rotational

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The AGILITY LADDER Bible

180 in the Air Alternative Drills N/A

DRILL HOW TO 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.

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

COACHING CUES 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 Do not allow knees to cave inward Hop on balls of feet

POTENTIAL MISTAKES Too quick and losing balance Landing hard. Listen for loud landings Landing with knees caved in towards each other Not hopping on the balls of the feet

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The AGILITY LADDER Bible

90 in the Air Alternative Drills N/A

DRILL HOW TO 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.

DRILL EMPHASIS Rotational/Transverse Quick response plyometric

COACHING CUES Use arms for balance Turn at the hips Do not allow knees to cave inward Hop on balls of feet

POTENTIAL MISTAKES 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. Not hopping on the balls of the feet

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90 Rotational Alternative Drills N/A

DRILL HOW TO 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.

DRILL EMPHASIS Quick response plyometric Rotational/Transverse

COACHING CUES 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 Hop on balls of feet

POTENTIAL MISTAKES Being too quick and losing control Standing too tall Allowing the knees to cave inward towards each other Not hopping on the balls of the feet

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Intermediate Drills Lateral

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The AGILITY LADDER Bible

Forward 1-2 Back 1-2 Alternative Drills Start on the opposite side of the ladder and move left to right

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick response Plyometric

COACHING CUES Be quick but under control Hop with the knees bent and on the balls of the feet

POTENTIAL MISTAKES Being too quick and not under control Hopping straight legged Hopping with the knees caved in towards each other. The knees must be over the feet Not hopping on the balls of the feet

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Left Two One Two Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Right Two one Two) Refer to (Alternate Two one Two)

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Be quick but under control Bend your knees and hop on balls of feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave inward when landing on two feet Not hopping on the balls of the feet

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Right Two one Two Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (left Two one Two) Refer to (Alternate Two one Two)

DRILL HOW TO Start by hopping diagonally into the first square and landing on your right 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 right foot. Continue hopping backwards so that you land on both feet just below the second cross stick. Repeat this process the entire ladder.

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Be quick but under control Bend your knees and hop on the balls of the feet Do not allow the knees to cave inward

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave inward when landing on two feet Not hopping on the balls of the feet

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Alternate Two One Two Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Right Two one Two) Refer to (Left Two one Two)

DRILL HOW TO 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 right foot. Continue hopping backwards so that you land on both feet just below the second cross stick. Repeat this process the entire ladder.

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Be quick but under control Bend your knees and hop on balls of feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and not under control Allowing the knees to cave inward when landing on two feet Not hopping on the balls of the feet

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Alternate Scissor Two Down Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Right Scissor Two Down) Refer to (Left Scissor Two Down)

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Coordination Quick response plyometric

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

POTENTIAL MISTAKES Going too fast and losing control Doing the drill straight legged Allowing the knees to cave in towards each other when landing Not hopping on the balls of the feet

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Left Scissor Two Down Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Right Scissor Two Down) Refer to (Alternate Scissor Two Down)

DRILL HOW TO 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 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.

DRILL EMPHASIS Lateral Coordination Quick response plyometric

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

POTENTIAL MISTAKES Going too fast and losing control Doing the drill straight legged Allowing the knees to cave in towards each other when landing Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Right Scissor Two Down Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Left Scissor Two Down) Refer to (Alternate Scissor Two Down)

DRILL HOW TO Start by hopping forward. While in the air your right foot will move forward and land outside the ladder and the right 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 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.

DRILL EMPHASIS Lateral Coordination Quick response plyometric

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

POTENTIAL MISTAKES Going too fast and losing control Doing the drill straight legged Allowing the knees to cave in towards each other when landing Not hopping on the balls of the feet

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The AGILITY LADDER Bible

Two In Left Out Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Two in Left out) Refer to (Two in Alternate out)

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Bend knees while hopping Be quick but under control Hop on the balls of your feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and losing control Trying to hop straight legged Allowing knees to cave inward Not hopping on the balls of the feet

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Two In Right Out Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Two in Left out) Refer to (Two in Alternate out)

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

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Bend knees while hopping Be quick but under control Hop on the balls of your feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and losing control Trying to hop straight legged Allowing knees to cave inward Not hopping on the balls of the feet

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Two In Alternate Out Alternative Drills Start on the opposite side of the ladder and move left to right Refer to (Two in Left out) Refer to (Two in Right out)

DRILL HOW TO 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 right foot. Repeat this process down the ladder.

DRILL EMPHASIS Lateral Quick Response Plyometric Coordination

COACHING CUES Bend knees while hopping Be quick but under control Hop on the balls of your feet Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and losing control Trying to hop straight legged Allowing knees to cave inward Not hopping on the balls of the feet

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Swing the Right Alternative Drills Do the same drill but keeping the right foot inside the ladder

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick feet Coordination

COACHING CUES Be quick but under control 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

POTENTIAL MISTAKES Standing too tall, not bending the knees, not hopping on balls of feet Being too quick and losing control Moving the body forward and back Not swinging the hips to move the right foot forward and back Not hopping on the balls of the feet

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Over Ladder with Two Feet Alternative Drills N/A

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Bend knees Hop on balls of feet Be quick but not out of control Do not let the knees cave inward

POTENTIAL MISTAKES Being too quick and losing control Not hopping on the balls of the feet Hopping straight legged Allowing the knees to cave inward

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Intermediate Drills Linear

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Straddle Two Out Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

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

POTENTIAL MISTAKES Being too quick and not under control Not bending knees while doing the drill Not hopping on the balls of the feet Allowing knees to cave inward towards each

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Two In Two Out Zig Zag Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

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

POTENTIAL MISTAKES Being too quick and losing control Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward towards each other

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Hop Left Hop Right Alternative Drills Do the drill backwards Refer to (Hop Right Hop Left)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

COACHING CUES Be quick but under control Hop on balls of feet Bend knees while hopping

POTENTIAL MISTAKES Being too quick and losing control Allowing the knees to cave inward towards each other Not bending knees Not hopping on the balls of the feet

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Hop Right Hop Left Alternative Drills Do the drill backwards Refer to (Hop Left Hop Right)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

COACHING CUES Be quick but under control Hop on balls of feet Bend knees while hopping

POTENTIAL MISTAKES Being too quick and losing control Allowing the knees to cave inward towards each other Not bending knees Not hopping on the balls of the feet

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Straddle the Ladder Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick Response Plyometric

COACHING CUES Be quick but under control Hop on the balls of your feet Bend your knees Do not allow knees to cave inward towards each other

POTENTIAL MISTAKES Being too quick Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward towards each other

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Hop Left Out Hop Right In Alternative Drills Refer to (Hop Right out Hop Left In)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick Response Plyometric

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

POTENTIAL MISTAKES Being too quick and losing control Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward towards each other

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Hop Right Out Hop Left In Alternative Drills Refer to (Hop Left out Hop Right In)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick Response Plyometric

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

POTENTIAL MISTAKES Being too quick and losing control Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward towards each other

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Skip a Box Alternative Drills N/A

DRILL HOW TO 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.

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

COACHING CUES Do no land with straight legs Do not let knees cave inward Be quick but not out of control Hop on balls of feet

POTENTIAL MISTAKES 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. Not hopping on the balls of the feet

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Hop Over Ladder Zig Zag Alternative Drills N/A

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

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

POTENTIAL MISTAKES Being too quick and not under control Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward

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Side To Side Two Foot Hop Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response Plyometric

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

POTENTIAL MISTAKES Being too quick and losing control Hopping straight legged Not hopping on the balls of the feet Allowing the knees to cave inward

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Intermediate Drills Rotational

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Turning Drill Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Rotational/Transverse Quick response plyometric

COACHING CUES Be quick but under control Move on balls of feet Bend knees Do not allow knees to cave inward

POTENTIAL MISTAKES Being too quick and losing control Doing the drill straight legged Not hopping on the balls of the feet Allowing the knees to cave inward towards each other

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Advance Drills Linear

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The AGILITY LADDER Bible

Right Foot Only Zig Zag Alternative Drills Refer to ( Left Foot Only Zig Zag drill.)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response Plyometric

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

POTENTIAL MISTAKES 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

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The AGILITY LADDER Bible

Left Foot Only Zig Zag Alternative Drills Refer to (Right Foot Only Zig Zag drill.)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response Plyometric

COACHING CUES Do not let the knee cave inward when landing Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Left Only Back and Forth Alternative Drills Do the drill backwards Refer to (Right only Back and Forth)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

POTENTIAL MISTAKES 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 Athlete should not hop and wait before hopping, be quick. Not bending the knees

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The AGILITY LADDER Bible

Right Only Back and Forth Alternative Drills Do the drill backwards Refer to (left only Back and Forth)

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

POTENTIAL MISTAKES 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 Athlete should not hop and wait before hopping. Be Quick. Not bending the knees

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The AGILITY LADDER Bible

Linear Left Foot Only Alternative Drills Do the drill backwards Refer to (Linear Right Foot Only)

DRILL HOW TO Hop down the entire ladder on only your left foot.

DRILL EMPHASIS Linear Quick Response Plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Linear Right Foot only Alternative Drills Do the drill backwards Refer to (Linear left Foot Only)

DRILL HOW TO Hop down the entire ladder on only your left foot.

DRILL EMPHASIS Linear Quick Response Plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Right only On Right Side Alternative Drills Do on left foot as well Do drill backwards

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

DRILL EMPHASIS Linear Quick Response Plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Right Right Left Left Alternative Drills Do the drill backwards

DRILL HOW TO 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.

DRILL EMPHASIS Linear Quick Response Plyometric

COACHING CUES Do not let the knee cave inward when landing Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Advanced Drills Lateral

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The AGILITY LADDER Bible

Left over the Ladder Two Back Alternative Drills 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)

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

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Alternate Over the Ladder Two Back Alternative Drills Start with your back to the ladder, standing on two feet. 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) Refer to (Right over the Ladder Two Back)

DRILL HOW TO Hop forward over the ladder and land on the left foot. Then immediately hop backwards and land on two feet. Repeat this process down the entire ladder but alternate feet.

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Right Over the Ladder Two back Alternative Drills Start with your back to the ladder, standing on two feet. 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) Refer to (Right over the Ladder Two Back)

DRILL HOW TO Hop forward over the ladder and land on the right foot. Then immediately hop backwards and land on two feet. Repeat this process down the entire ladder.

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

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

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

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

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

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

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Right Foot Zig Zag Alternative Drills 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.

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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The AGILITY LADDER Bible

Left Foot Zig Zag Alternative Drills 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.

DRILL HOW TO 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.

DRILL EMPHASIS Lateral Quick response plyometric

COACHING CUES Do not let the knee cave inward when landing. Hop on balls of feet You need to be quick in this drill but not too quick where you get injured or lose control. Bend the knees

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

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