← EXERCISE LIBRARYAgility
Ladder Hopscotch
Alternate two-foot and split-foot landings down the ladder. Combines a lateral straddle with a narrow landing, so the hips must widen and gather repeatedly at speed.
- 01Stand at the end of the ladder with both feet together on the forefeet.
- 02Hop forward and land with both feet inside the first box.
- 03Hop forward again and land straddling the second box, one foot outside each rail.
- 04Continue alternating in and straddled all the way down the ladder without pausing.
- 05Accelerate out of the last box for five metres, then walk back and repeat 4 to 6 times.
- 01In, straddle, in, straddle.
- 02Land soft on the forefeet.
- 03Keep the rhythm even, do not rush the wide landings.
- 01Landing heel-first on the straddle — the wide landing is the one with the most load and it needs the forefoot.
- 02Letting the knees fall inward on the narrow landings — repeated at speed, that is a lot of unwanted medial knee load.
- 03Straddling wider than the ladder needs — extra width slows the gather and adds nothing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.