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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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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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