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Ladders

Hold a medicine ball overhead while doing Agility Ladder Activities

Do some of the above while bouncing a ball (bird…) 

on the floor or against a wall

Title
Image
Objective
FMS
Jump Every Rung Slamming Ball Down

Two-foot jump inside every rung while slamming a slam ball.

  • Locomotor

    • Jump

Jump Forward and In, Hop Out

Hop out of rung to two feet outside, then jump forward into next rung landing on one foot.

  • Locomotor

    • Hop

Jump Every Rung While Bouncing Ball

Two-foot jump inside every rung while bouncing a ball.

  • Locomotor

    • Jump

Squat 180

Doing a series of squats, while holding a medicine ball, the length of a ladder.

  • Non-locomotor

    • Squat

Ladder Mountain Climb Push Ups

Crawl through an entire ladder, one foot per rung, and push ups off one leg.

  • Non Locomotor

    • Push Up

Ladder In In Out Out While Dribbling Ball With Racquet

Running and stepping in and out of every rung, forward, then backward... while dribbling a ball with a racquet.

  • Locomotor

    • Running

  • Manipulative Send​

    • Propel​

Ladder In In Out Out With Hands

Move through the length of a ladder in a push up position and walking with hands in in out out in in...

  • Non Locomotor

    • Push Up

Ladder Jump In In Out In In

Jumping in in and out for length of ladder

  • Locomotor

    • Jumping

Ladder Sideways Each Rung With Explosive Three-point Pushups

Moving the length of a ladder from a three point pushup position explosively into next rung...

  • Non Locomotor

    • Push Up

Ladder Sideways Fwd-Fwd-Back-Fwd-Fwd-Back With Feet

Moving the length of a ladder with feet going forward, forward, back, forward, forward, back... while in a pushup position.

  • Non Locomotor

    • Push Up

Ladder Sideways Each Rung With Hands

To move through a ladder with hands going into each rung from a push up position.

  • Non Locomotor

    • Push Up

Ladder Every Rung Sideways With Hands and High Fives

To move through a ladder with a partner, moving with hands in each rung and high fiving a partner at each rung.

  • Non Locomotor

    • Push Up

Ladder In and Out Run While Throwing a Ball

Running in and out of the ladder forward, then backward, then forward...

  • Locomotor

    • Running

  • Manipulative Send​

    • Throw

  • Manipulative Receive

    • Catch

Ladder In-In-Out-Out With Hands and Feet

To Move through a ladder with hands going in-in-ou-out-in-in...

  • Non Locomotor

    • Push Up

Human Ladder Jump With Push Ups

Powerfully jump over ladder formed by teammates and then roll a ball under their pushup position

  • Locomotor

    • Jump

  • Manipulative Send​

    • Roll

  • Non Locomotor​

    • Pushup​

Ladder In Slamball Out

Powerfully jump into a rung while slamming a slam ball, then outside the rung, then forward into the next rung…

  • Locomotor

    • Jump

  • Manipulative Send​

    • Throw​

Ladder Ball-Bounce Each Rung

Moving on hands down the length of a ladder while bouncing a ball in each rung to a partner.

  • Manipulative Send

    • Throw​

  • Non-Locomotor​

    • Pushup​

Ladder In-In-Out-Out Racquet Rally

Running and stepping in and out of every rung, forward, then backward... while bouncing a ball or bird on a racquet.

  • Locomotor

    • Running

  • Manipulative Send​

    • Propel​

In and Out Run

Running in and out of the ladder forward, then backward, then forward...

  • Locomotor

    • Running

Lunges with badminton bird

Lunge in and out each rung with both feet while striking a badminton bird against a wall.

  • Locomotor

    • Running

  • Manipulative Send​

    • Strike

In and Out Every Rung

Running and stepping in and out of every rung, forward, then backward...

  • Locomotor

    • Running

Push Ups

Powerful push ups forcing the player from one rung to the next.

  • Non Locomotor

    • Push Up

In In Out Out

Two-foot jump from inside ladder (two times) and outside the ladder (two times).

  • Locomotor

    • Jump

In In Out

Two-foot jump from inside ladder (two times) and outside the ladder.

  • Locomotor

    • Jump

In Outs

Two-foot jump from inside and outside the ladder.

  • Locomotor

    • Jump

180s

Complete a series of 180 degree jump turns.

  • Locomotor

    • Jump

Downhill Skiing

Two-foot jump from one side, into the next rung, outside that rung, inside the next rung, outside that rung…

  • Locomotor

    • Jump

Slalom Skiing

Two-foot jump from one side to the next rung and the other side...

  • Locomotor

    • Jump

Boxing Shuffle

Two-foot jump inside the first rung, then outside, then into the second rung...

  • Locomotor

    • Jump

Jump In and Out

Powerfully jump into the first rung onto left foot, jump out and land on both feet, jump into the next run with right foot…

  • Locomotor

    • Hop

    • Run

Three Jumps and Three Runs

Powerfully jump in three rungs in a row, then run three rungs, then jump three rungs…

  • Locomotor

    • Hop

    • Run

High Vertical Jumps

Two-foot high vertical jumps inside every rung.

  • Locomotor

    • Jump

Out Then In Jumps

Powerfully jump outside a rung, then inside the rung, then forward outside the next rung…

  • Locomotor

    • Jump

In Then Out Jumps

Powerfully jump into a rung, then outside the rung, then forward into the next rung…

  • Locomotor

    • Jump

Hop In Out

Powerfully hop with one foot landing in a rung, outside the rung, forward to the next rung…

  • Locomotor

    • Hop

Hops

Powerfully hop with one foot landing in every rung

  • Locomotor

    • Hop

Alternate In and Out Sideways Run

Lead foot goes into rung, trail foot goes into rung, lead foot goes out, trail foot goes out, lead foot goes up and into next rung, trail foot goes in…

  • Locomotor

    • Running

Every Other Rung Sideways Run

Running with one foot landing in each rung going sideways to the right with each foot crossing the other, then skip over a rung…

  • Locomotor

    • Running

Every Rung Sideways Crossover Run

Running with one foot landing in each rung going sideways to the right with each foot crossing the other

  • Locomotor

    • Running

Every Rung Sideways Run

Running with one foot landing in each rung going sideways to the right

  • Locomotor

    • Running

Explosive jumps

Two-foot jump inside every third rung.

  • Locomotor

    • Jump

Two-Foot Jump—Every Other Rung

Two-foot jump inside every other rung.

  • Locomotor

    • Jump

Two-Foot Jump—Every Rung

Two-foot jump inside every rung.

  • Locomotor

    • Jump

High Knee: Every Rung

Running with left foot outside the ladder and right foot inside every rung.

  • Locomotor

    • Running

High knee—Every Other Rung

Running with left foot outside the ladder and right foot inside every other rung.

  • Locomotor

    • Running

Tap In

Running with left foot outside the ladder and right foot tapping off inside each rung.

  • Locomotor

    • Running

Every Rung Run

Running with each foot landing in each rung 

  • Locomotor

    • Running

Every Other Rung Run

Running with one foot landing in every other rung

  • Locomotor

    • Running