How We Train › Speed Ladder
Progression 6 of 9 · Ages 7–18
Feet that know where they are
Coordination they can practise in the driveway. Walk every pattern until nobody is looking at their feet, then add speed.
8 drills, in order. Each one assumes the drill before it. Video for this progression is being filmed now.
▶Filming soon
Drill 1 · Ladder 1 Step · Speed Ladder
The order
Pattern before pace. Walk every pattern until nobody is looking at their feet, then add speed. The ladder is warm-up and coordination work — it is the sand around the boulders, not the training itself.
1
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Ladder 1 Step
Beginner Filming soonThe base pattern. One touch per box, and everything else is a variation of it.
- Pick the feet up just enough to clear the rung
- Arms at ninety, about a quarter of a sprint swing
- Forward lean so your weight pulls you through
- Light — you should barely hear it
2
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Ladder 2 Feet In
BeginnerDoubles the contacts. Frequency without travelling any faster.
- Both feet touch in every box
- Do not let the feet drift wide as it speeds up
- Same lean as the 1 step
- Short sets, quality drops fast
3
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Ladder Lateral 1 Step
BeginnerSideways, one touch. First time the hips have to work.
- Lead with the near foot, push off the back foot
- Do not hop — step
- Hips square to the front
- Both directions evenly
4
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Ladder In and Out
IntermediateTwo-count rhythm. The first pattern that has to be learned rather than just run.
- In-out, in-out — say it out loud
- Do not clap the feet together
- Arms stay at ninety
- Steady count before any speed
5
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Ladder Icky Shuffle
IntermediateIn-in-out. Three steps, but it has to be automatic before it is fast.
- Walk it through until nobody looks down
- Lateral travel, hips square
- Same rhythm both directions
- Speed only once the pattern is automatic
6
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Ladder Crossover
AdvancedStepping over the lead leg. Teaches the foot to step rather than the leg to swing.
- Step over the front foot, do not swing it around
- Lean toward the direction of travel
- Hips stay level
- Both directions
7
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Ladder Single Leg Hops
AdvancedOne leg the whole ladder. Balance, stiffness and the weaker side exposed.
- Land on the ball of the foot
- Soft knee to cushion, then spring off the toe
- Core tight, hips level
- Even sets both legs
8
Filming soon
Ladder to Sprint
AdvancedWhere it has to transfer. Frequency is worthless if it does not turn into speed.
- Lean out of the last box
- Do not stand up to transition
- Ten yards off the end, full effort
- Any pattern in, always a sprint out
7 more drills in this progression
Every one filmed, with the cues Coach J actually says. Online Studio opens all nine progressions and the programs built on them.
Open the full progression — $19/mo