SPEED LADDER DRILLS

STRAIGHT RUN (1 foot in hole)

Facing the front of the ladder:

• Run through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the second hole

• Follow this pattern through the ladder

STRAIGHT RUN (2 feet in hole)

Facing the front of the ladder:

• Run through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the same hole

• Follow this pattern through the ladder

LATERAL RUN (1 foot in hole)

Facing laterally to the front of the ladder:

• Run laterally through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot crossing-over in front of the left and into the second hole

• Follow this pattern through the ladder

LATERAL RUN (2 feet in hole)

Facing laterally to the front of the ladder:

• Run laterally through the ladder, placing the LEFT (1) foot in first hole, followed by the RIGHT (2) foot in the same hole

• Follow this pattern through the ladder

LATERAL IN-OUT (Ali Shuffle)

Beginning in front of the right side of the ladder:

• Step with LEFT (1) and RIGHT (1) foot at the same time - Left in the hole, right outside the ladder

• Step with RIGHT (2) and LEFT (2) foot at the same time - Right in the first hole, left outside the ladder

• Continue with pattern through end of ladder