Ladder Drill Exercise Guide
Exercise Profile
- Target
- Calves
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Calves
- Secondary Muscles
- Hamstrings, Hip Flexors, Quadriceps
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Agility Ladder Drill
How to: Ladder Drill
- Set up your agility ladder on the ground.
- Start at one end of the ladder, stepping into each square with quick feet.
- As you step into each square, lift your knees high and alternate feet quickly.
- Complete the drill by running through the ladder in both forward and backward directions.
- Repeat for several rounds, increasing speed as you become more comfortable.
Common Mistakes
- Not lifting knees high enough.
- Looking down instead of forward.
- Moving too slowly or relying on momentum.
Modifications
- Perform at a slower pace if necessary.
- Use a lower ladder or tape on the ground to minimize impact.
Tips
- Maintain a quick pace to increase cardiovascular benefits.
- Focus on lifting your knees high for better activation of the leg muscles.
- Keep your core engaged throughout the exercise.
Ladder Drill Alternatives
Tags
agility
plyometrics
cardio
legs
fitness
endurance