Speed Ladder Drills

Speed Ladder Drills
Forward/Backward Footwork
Steps (right and Left) are labeled and sequence is numbered
Example: R1, L2, R3 = 1st step with right foot, 2nd step with left foot, 3rd step with right foot
1.) Forward One In:
*Move Forward up the
ladder, place one foot
per square
Start
R4
L3
R3
L1
2.) Forward Two In:
*Same at #1, but both feet
in each square
Start
L7 R8
L5 R6
L3 R4
L1 R2
3.) Forward Shuttle
*Starting on one side
ladder, step into ladder
with foot closest to
ladder, then bring other
foot in, and step out
with intitial foot.
(IN, IN, OUT Sequene)
L12
R9
L6
R3
Start
L10 R11
L8 R7
L4 R5
L2 R1
4.) Backward Shuffle
*same as #3, but move
backwards down the
ladder. Open up hip and
drop step into ladder.
5.) Two In-Two Out
* Starting on Left Side
of Ladder, Step into
ladder with closet foot,
other foot follows then
both feet come out.
L15 R16
L12 R11
L7 R8
L4 R3
Start
L13 R14
L10 R9
L5 R6
L2 R1
6.) Two In-Two Out
Backwards
*Same at number 5, but
move down ladder
backwards
7.) Slalom
Hop on both feet
weaving in and out of
the rungs of the ladder.
L4
R3
L2
R1
Start
R4
L3
R2
L1
8.) Backwards Slalom
*Same as #5, but moving
backwards down the
ladder
9.) Forward Crossover
L11 R12
L9 R8
L5 R6
L3 R2
Start
R10
L7
R4
L1
10.) Backward Crossover
*Same #7, but move down
ladder backward. Turn
hips to step into ladder.
11.) Hop Scotch
*Start by Hoping off
both feet, lading on
Left foot, then both feet
in next square, then
right foot in next,
alternating the rest of
the ladder
Start
L5 R6
R4
L2 R3
L1
12.) Knee Tuck Jumps
* With Both Feet Jump for
height moving up the
ladder
13.) Same at #12 only this
time add a second small
jump in each square
Start
L7 R8
L5 R6
L3 R4
L1 R2
Speed Ladder Drills
Lateral Footwork
Steps (right and Left) are labeled and sequence is numbered
Example: R1, L2, R3 = 1st step with right foot, 2nd step with left foot, 3rd step with right foot
1.) Lateral One In
*Shuffle down ladder putting one foot in each square…do not crossover feet! (At least one rung
stays in between feet at all times.)
Start R7
2.) Lateral Two In
*Same as #1, but both feet will share a square…do not crossover.
Start
3.) Half Crossover
*Moving sideways down the ladder…crossover into each box…one step per square.
(If moving to the right you make every crossover with the left foot and vice/versa)
Start L5
4.) Carioca
*Moving sideways down the ladder…alternate a crossover step in front of you with a crossover step
behind you…Face the same direction at all times and turn hips.
L5
Start
5.) Sideways Slalom
*Hop Sideways down the ladder with both feet and turn hips to alternate with foot in the ladder and which
one is out. (Face forward as you move sideways down the length of the ladder.)
Start
R1 L2 R3 L4
L2
R1 L4
R3 L6
R5
L2 R1
L4 R3
L6 R5
L7 R8
L1
R2
L3
R4
L1
R2
L3
R4
L1
R2
L3
R4
6.) Lateral In, In, Out, Out
*One step per box, step in with each foot and then step out with each foot moving sideways down the
ladder.
Start
L4 R3
7.) Lateral In, In, Out, Out (2 Feet/Square)
*Same as #6, but both feet step into and out of each square
Start
L4 R3 L8 R7 L12 R11
8.) Lateral Right In
(Always Face Forward and move sideways down the length of the ladder.)
*Right (Lead) foot always stays in the ladder…left (trail) foot alternates stepping ahead and behind.
L2 L6
Start
L4 L8
9.) Lateral Left In
(Always face forward and move sideway down the length of the ladder.)
*Left (Trail) foot always stays in the ladder…right (lead) foot alternates stepping ahead and behind
R2 R6
Start
R4 R8
L2
R1
L6
R5
L2 R1
L6 R5
L10 R9
R1
R3
R5
R7
L1
L3
L5
L7

Print PDF