Lateral Ladder Drill Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Hamstrings, Calves, Quadriceps
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 6.2
Visualised Target Muscle Groups
Front
Back
How to: Lateral Ladder Drill
- Set up a ladder or markers on the ground.
- Start at one end of the ladder and move laterally, placing one foot in each square.
- Maintain a rhythmic pace while emphasizing foot placement.
- Complete the length of the ladder and return to the start.
Common Mistakes
- Not keeping the knees aligned over the toes.
- Not using arms for balance and momentum.
- Rushing through the drill without proper form.
Modifications
- Perform the drill at a slower pace to start.
- Use a lower ladder or markers to reduce the height.
Tips
- Maintain quick and light footwork to improve agility.
- Focus on keeping your hips low while moving laterally.
- Engage your core to maintain balance.
Lateral Ladder Drill Alternatives
Workout plans with Lateral Ladder Drill
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
agility
plyometrics
cardio
lower body
exercise
fitness
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