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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 |
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RPS Ladder Football | For each team to try to score touchdowns. |
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Bounce Ball in Each Rung | Players attempt to successfully bounce a ball, using a racquet, into each rung of a ladder. |
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Weave Through Coaching Poles--Agility Run | § Determine how quickly a player can weave through each open space between the poles |
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Slalom Poles Run Weaving Through with Dribble | To weave through coaching poles, while dribbling, as quickly as possible. |
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Slalom Poles Partner Passing Ball Between Poles | Two players make successful passes (tossing or kicking) between the coaching poles. |
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Slalom Poles Zipper | Teams of players complete Chest Pass and Move Back One or go Around with Toss at End |
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Circle Leap | Teams complete a series of leaps over a circle of players |
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Tip Toe | Players walk along the ladder on the left side, middle, right side, middle... |
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Spider Walk | Players walk the length of an agility ladder on hands and feet with butt high. |
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Frog Jumps | Players jump forward so that their feet land in the first rung and hands are placed in the second rung… |
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High Knees Ladder Mountain Climb Push Ups | Crawl through an entire ladder, one foot per rung, and push ups off one leg. |
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Hurdles--Leap Over and Place Ball on Pylon and then Take Off Ball on Way Back | Players leap over hurdles and place ball on pylons on way out and retrieve them on the way back. |
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Jump Every Rung Slamming Ball Down | Two-foot jump inside every rung while slamming a slam ball. |
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Jump Forward and In, Hop Out | Hop out of rung to two feet outside, then jump forward into next rung landing on one foot. |
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Jump Every Rung While Bouncing Ball | Two-foot jump inside every rung while bouncing a ball. |
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Squat 180 | Doing a series of squats, while holding a medicine ball, the length of a ladder. |
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Ladder Mountain Climb Push Ups | Crawl through an entire ladder, one foot per rung, and push ups off one leg. |
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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. |
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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... |
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Ladder Jump In In Out In In | Jumping in in and out for length of ladder |
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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... |
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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. |
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Ladder Sideways Each Rung With Hands | To move through a ladder with hands going into each rung from a push up position. |
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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. |
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Ladder In and Out Run While Throwing a Ball | Running in and out of the ladder forward, then backward, then forward... |
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Ladder In-In-Out-Out With Hands and Feet | To Move through a ladder with hands going in-in-ou-out-in-in... |
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Human Ladder Jump With Push Ups | Powerfully jump over ladder formed by teammates and then roll a ball under their pushup position |
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Ladder In Slamball Out | Powerfully jump into a rung while slamming a slam ball, then outside the rung, then forward into the next rung… |
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Ladder Ball-Bounce Each Rung | Moving on hands down the length of a ladder while bouncing a ball in each rung to a partner. |
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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. |
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In and Out Run | Running in and out of the ladder forward, then backward, then forward... |
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Lunges with badminton bird | Lunge in and out each rung with both feet while striking a badminton bird against a wall. |
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In and Out Every Rung | Running and stepping in and out of every rung, forward, then backward... |
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Push Ups | Powerful push ups forcing the player from one rung to the next. |
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In In Out Out | Two-foot jump from inside ladder (two times) and outside the ladder (two times). |
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In In Out | Two-foot jump from inside ladder (two times) and outside the ladder. |
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In Outs | Two-foot jump from inside and outside the ladder. |
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180s | Complete a series of 180 degree jump turns. |
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Downhill Skiing | Two-foot jump from one side, into the next rung, outside that rung, inside the next rung, outside that rung… |
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Slalom Skiing | Two-foot jump from one side to the next rung and the other side... |
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Boxing Shuffle | Two-foot jump inside the first rung, then outside, then into the second rung... |
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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… |
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Three Jumps and Three Runs | Powerfully jump in three rungs in a row, then run three rungs, then jump three rungs… |
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High Vertical Jumps | Two-foot high vertical jumps inside every rung. |
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Out Then In Jumps | Powerfully jump outside a rung, then inside the rung, then forward outside the next rung… |
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In Then Out Jumps | Powerfully jump into a rung, then outside the rung, then forward into the next rung… |
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Hop In Out | Powerfully hop with one foot landing in a rung, outside the rung, forward to the next rung… |
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Hops | Powerfully hop with one foot landing in every rung |
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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… |
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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… |
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Every Rung Sideways Crossover Run | Running with one foot landing in each rung going sideways to the right with each foot crossing the other |
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Every Rung Sideways Run | Running with one foot landing in each rung going sideways to the right |
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Explosive jumps | Two-foot jump inside every third rung. |
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Two-Foot Jump—Every Other Rung | Two-foot jump inside every other rung. |
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Two-Foot Jump—Every Rung | Two-foot jump inside every rung. |
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High Knee: Every Rung | Running with left foot outside the ladder and right foot inside every rung. |
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High knee—Every Other Rung | Running with left foot outside the ladder and right foot inside every other rung. |
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Tap In | Running with left foot outside the ladder and right foot tapping off inside each rung. |
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Every Rung Run | Running with each foot landing in each rung |
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Every Other Rung Run | Running with one foot landing in every other rung |
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