This drill works on lateral agility, balance and explosion.

Drill Setup

  • Set up an agility ladder on a flat surface. Or create your own using chalk or tape.
  • Place a cone 20 yards from the end of an agility ladder.
  • Player starts at opposite end of ladder standing parallel.

How it Works

  1. Player begins by hopping laterally in and out of the ladder, working his way through each square from one end to the other.
  2. At the end of the ladder, player will carioca as fast as they can to the cone then carioca back to the ladder.
  3. Player finishes rep by jumping back and forth through the ladder back through to the start.

Coaching Tips

Here are some alternate ways you can do this drill:

  • Forward facing hops through the ladder
  • High knees through the ladder
  • One footed hops through the ladder
  • Sprint down and back instead of carioca
  • Shuffle down and back instead of carioca