How to Do a Speed Ladder In-In Out-Out Crossover
The speed ladder in out crossover should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the speed ladder in-out crossover.
Beginning Speed Ladder
Place yourself on the right side of the agility ladder.
Speed Ladder Movement
1. Cross your right foot over your left foot and step into the first square with your right foot.
2. Cross your left foot over your right foot and take a step to the outside of the agility ladder.
3. Alternately repeat the footwork down the ladder. If done correctly, your lead foot (in this case, the right side) should enter every other square.
4. Make sure to do the drill on the ladder's left side.
Speed Ladder Benefits
They improve three key fitness factors: speed, agility, and quickness, as well as joint, ligament, and tendon strength.