Agility Ladder Quick Feet

Body region

• Legs

Muscles

Main

• Gastrocnemius
• Soleus
• Tibialis Anterior

Helps

• Iliopsoas
• Gluteus Medius
• Rectus Femoris
• Vastus Lateralis

Holds

• Erector Spinae
• Rectus Abdominis
• Fibularis Longus

Technique

1. Lay a flat agility ladder on the floor and stand at one end, facing along it.
2. Step one foot into the first square and then the other foot in, using quick, short steps on the balls of the feet.
3. Step both feet out to the side or move to the next square in the same fast rhythm.
4. Carry on to the end of the ladder, keeping the elbows bent and the arms pumping.
5. Turn and repeat, or walk back to the start.

Cues

• Stay light on the toes and look ahead, not at your feet.
• Quick, small steps beat big slow ones.
• Keep the knees soft and the chest tall.

Common mistakes

• Stomping heavily on the rungs.
• Looking down so the posture rounds.
• Taking big, slow steps.
• Rushing the pattern until the feet get tangled.

Alternatives

• High Knees
• Pogo Jump
• A-Skip