Speed Ladder Exercises

Courtesy of: AllAttack


Today, we'll show you a few exercises with a speed ladder. An important tool for improving speed and agility.
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Plastic Soccer Speed Ladder

Single Step

The single step exercise is the most simple.
Run through the ladder from end to end, placing one foot in each space along the way.
In all speed ladder exercises, try to stay on the front of your feet as you run. Gradually, increase your speed over time with regular training.

Double Step 

In the double step exercise, run through the ladder from end to end, placing two feet in each space along the way.
With regular training, the double-step will improve your quickness and acceleration on the pitch.

Step In

Stand on the side of the speed ladder, facing the first space. Step into the ladder with one foot than the other. Then step back outside the ladder near the next space.
Repeat the same steps in each space until you reach the end of the ladder. Gradually increase your speed over time with regular training.

Criss Cross

Stand near the corner of one end of the speed ladder. Step with one foot, then the other into the first space. Then step outside the ladder on the other side near the next space.
Repeat the steps in each space. Crossing the ladder until you reach the end. With regular training, the crisscross will improve your ability to move quickly side to side.

Plastic Soccer Speed Ladder

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