The athlete starts either in front, and to the left; or in front, and to the right of the first rung (be sure to perform the exercise both ways for symmetrical training). Quickly step laterally with both feet to the space between the first tow rungs, then continue to shuffle in the direction of the leading leg, placing only the leading leg just outside of the ladder. The movement should include small, quick steps. Laterally step back into the space between the next two rungs and repeat a shuffle in the opposite direction. Repeat this movement up the length of the ladder.

The athlete starts directly in front of the first rung of the ladder. The object is to progress down the ladder in a rapid fashion without neglecting to synchronize upper body movement with the lower body. Make sure arm motion imitates that seen in proper running form. Both feet make contact with the ground in the center of each pair of rungs as the athlete progresses down the ladder.