Agility Ladder — Two Feet In Each Box

Agility Ladder — Two Feet In Each Box

This foundational drill involves placing both feet in each box of the ladder before moving to the next. It develops foot quickness, bilateral coordination, and foot placement precision. It is a perfect introductory exercise for beginners in agility work.

Anatomy Targeted

The calves ensure brief, reactive ground contacts. The quadriceps maintain slight knee flexion. The hip flexors quickly lift feet. Ankle stabilizer muscles work continuously for placement precision. The abdominals stabilize the trunk to maintain posture during rapid movement.

Step-by-Step Execution

1. Stand facing the ladder, on the forefoot, arms bent.
2. Right foot into the first box, immediately followed by the left foot.
3. Both feet briefly in the same box.
4. Right foot into the next box, followed by the left foot.
5. Continue advancing along the entire ladder.
6. Keep ground contacts fast and light, stay on the forefoot.

Sets and Reps

4 to 6 passes. Rest 30 seconds. Progressively increase speed.

Safety Warnings

• Flat surface mandatory.
• Start slowly to master the rhythm.
• Do not look at your feet, keep eyes forward.
• Warm up ankles and calves before starting.
• The ladder must be secured to the ground.
• No major contraindications: gentle exercise suited for everyone.

Progressions

• Level 1: Slow tempo, placement precision.
• Level 2: Moderate speed with constant rhythm.
• Level 3: Maximum speed with ultra-brief contacts.
• Level 4: Two feet in each box moving backward.

Target Audience

Accessible to all levels. Excellent warm-up and agility introduction exercise. Suited for all sports and lower limb proprioception rehabilitation.