← EXERCISE LIBRARYAgility
Ladder One-Foot-Per-Box Run
Run the length of an agility ladder placing one foot in each box. The base footwork drill: it trains foot speed, rhythm and staying over the balls of the feet.
- 01Lay the ladder flat and stand tall at one end, weight on the forefeet.
- 02Run through placing exactly one foot in each box, alternating left and right.
- 03Keep the contacts light and on the balls of the feet, heels off the floor.
- 04Drive the arms in time with the feet, elbows around ninety degrees.
- 05Accelerate out of the last box for five metres, then walk back and repeat for 4 to 6 passes.
- 01Fast feet, tall chest.
- 02Arms match the legs.
- 03Run out the end, do not stop on it.
- 01Looking straight down at the ladder — the head drops, the chest folds and it stops looking like running.
- 02Landing flat-footed — contact time doubles and the drill's entire point is short contacts.
- 03Arms hanging still while the feet move fast — the limbs are meant to be coordinated, which is what transfers to sport.
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.