Speed ladder in-in, out-out



Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.


How to Do:

  1. Begin this speed ladder drill by facing the length of the ladder.
  2. Take a step into the first rung of the speed ladder with lead leg, and quickly follow this by bringing in the trail leg to the first rung.
  3. Place the lead leg outside the first rung, and then the trail leg.
  4. Bring the lead leg into second rung, followed by the trial leg so that your pattern is “in,” “in,” “ out,” “out.”
  5. Repeat though the entire ladder.


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