Lateral speed is necessary during sports such as soccer, tennis and football. Your ability to move sideways faster than your opponent may mean the difference between a win and a loss. An agility ladder rests on the ground and looks like a line of squares. This training tool combined with specific foot drills will improve your sideways speed.
Shuffle
Stand with both feet in the end square of the ladder. Position your body so the remaining portion of the ladder is on your right side. Slightly bend your hips and knees and lift your hands in front of your torso. Pick up your right foot and set it in the square next to you. Place the ball of your foot down first and follow with your heel. As soon as your heel hits the ground, lift up your left foot and place it into the same square as your right foot. Continue to move quickly down the ladder placing both feet in the squares. Reverse the direction when you reach the end of the ladder. Repeat as many times as you are able.
Cross Over
Position yourself so your right foot is closest to the end square of the ladder. Step your right foot into the first square. Allow the ball of your foot to touch the ground first and follow it with your heel. When your heel touches the ground, shift your weight onto your right foot and pick up your left foot. Cross your left foot over your right and place it in the second square. Continue to cross right over left and left over right as you move quickly down the ladder. Reverse the direction and cross over back to start position. Repeat as many times as needed.
In-out
Face the last square of the ladder, with the remaining part of the ladder off to your left side. Step your left foot into the first square and pick up and set down your right foot on the outside of the square. Quickly switch feet and place your right foot into the first square and your left foot outside of the first square. Step your left foot into the second square and place your right foot outside of the second square. Continue this in-out pattern as you move quickly through the ladder. When you reach the end, repeat the pattern in the opposite direction to return to start position.
Forward-backward
Stand in front of the last square on the right side of the ladder. The remaining portion of the ladder is on your left side. Place your left foot into the first square. Place your right foot into the first square. Step your left foot behind you and out of the ladder. Step your right foot outside of the ladder. Place your left foot into the second square followed by your right foot. Step your left foot out of the ladder followed by your right foot. Continue the forward-backward pattern until you reach the end of the ladder. Reverse the movement to begin with your right foot and continue until you return to start position. Repeat as needed.
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