You start by standing over the first square, placing your feet just outside of the first square. Then you step inside the first square with your left foot first shortly followed by the right foot before jumping both feet wide outside so that both feet are adjacent to the 2nd square. The foot that steps inside the square first also leaves it first. Make sure to keep your body weight on the ball of your feet. Repeat movement until you reach end of speed ladder. More challenging, perform movement going backwards through the ladder. Make sure to lean forward with your upper body while performing the exercises. This improves your ability to maintain balance.

You start by standing over the first square, placing your feet just outside of the first square. Then you step inside the first square with your left foot first shortly followed by the right foot before jumping both feet wide outside so that both feet are adjacent to the 2nd square. The foot that steps inside the square first also leaves it first. Make sure to keep your body weight on the ball of your feet. Repeat movement until you reach end of speed ladder. More challenging, perform movement going backwards through the ladder (watch VIDEO now). Make sure to lean forward with your upper body while performing the exercises. This improves your ability to maintain balance.

When moving backwards maintain a slight forward lean in your upper body. This helps you maintain balance and it improves your visibility of the squares.

The athlete starts on the left or right lateral aspect of the first set of rungs (make sure to perform equal reps on both sides for symmetrical training). Rapid steps with both feet into the space between the first set of rungs are followed by rapid steps to the outside lateral aspect of the second set of rungs. This is repeated to progress down the ladder. The feet make contact with the ground inside and outside of each set of rungs.

This movement is slightly more complex. Just think its name as you perform it, you are simply making ¼ or 90˚ turns with the hips as you progress down the ladder. The athlete starts with one foot inside the first set of rungs, and the other foot to the right or left of the first set of rungs, outside of the ladder (be sure to perform both ways for symmetrical training). Note that each progression down the ladder calls for a quick hop, and the hips should remain square in each direction they are pivoted. The outside foot is brought to the space between the next set of rungs, then the trailing foot is brought outside the ladder adjacent to the next set of rungs. Continually repeat this process, initiating progress with the outside foot to advance through the ladder. Complexities can be easily incorporated as the athlete faces the outside of the ladder such as a medicine ball pass or a backhand volley from a partner.