← EXERCISE LIBRARYAgility
Ladder Two-Feet-Per-Box Run
Run the ladder putting both feet in every box. Doubles the number of contacts per metre, which sharpens turnover and demands tighter foot placement than the single-foot pattern.
- 01Stand tall at the end of the ladder on the balls of the feet.
- 02Step into the first box with the lead foot, then the trail foot, so both land inside it.
- 03Move into the next box in the same order and keep the sequence unbroken down the ladder.
- 04Stay on the forefeet with short, light contacts and the hips facing forward.
- 05Sprint five metres out of the last box, then walk back. Do 4 to 6 passes, leading with each foot.
- 01In, in, out, out — no pauses.
- 02Feet inside the box, not on the rungs.
- 03Stay tall, stay bouncy.
- 01Widening the stance to fit both feet — you drift outside the box and lose the tight footwork the drill trains.
- 02Only ever leading with your strong foot — the weak side never gets the coordination work.
- 03Rushing until the rhythm breaks — clean and fast beats fast and messy, because messy is what you will reproduce under pressure.
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.