https://www.exercise.com/exercises/agility-ladder-in-out-drill

Agility Ladder In-Out Drill

Calisthenics / Cardiovascular / Beginner

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Equipment Needed

  • Agility Ladder

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Average Male Agility Ladder In-Out Drill Reps

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Average Female Agility Ladder In-Out Drill Reps

How to do Agility Ladder In-Out Drill:

Muscles Worked

Details

agility ladder in-out drill is a calisthenics and cardiovascular exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings and hip flexors ...more

agility ladder in-out drill is a calisthenics and cardiovascular exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings and hip flexors.

The only agility ladder in-out drill equipment that you really need is the following: agility ladder. There are however many different agility ladder in-out drill variations that you can try out that may require different types of agility ladder in-out drill equipment or may even require no equipment at all.

Learning proper agility ladder in-out drill form is easy with the step by step agility ladder in-out drill instructions, agility ladder in-out drill tips, and the instructional agility ladder in-out drill technique video on this page. agility ladder in-out drill is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the agility ladder in-out drill video, learn how to do the agility ladder in-out drill, and then be sure and browse through the agility ladder in-out drill workouts on our workout plans page!

Tips

  1. Push off from the balls of your feet (not the toes).
  2. Keep your elbows at 90 degrees at all times
  3. Keep your arms, shoulders and hands relaxed
  4. Try to keep your head still as much as possible

Variations

  1. Skip a box. Instead of landing with your feet in each box, skip every other one with your feet outside the box.
  2. Jump with your left foot in square 1. Both feet in square 2. Right foot in square 3. Both feet in square 4. Repeat this sequence for the entire ladder.
  3. Use only one foot at a time. Jump with right foot onto square 1, then jump forward and land on left foot. Jump forward with left and land on right foot. Repeat sequence for the entire ladder.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Equipment Needed

  • Agility Ladder

Tips

  1. Push off from the balls of your feet (not the toes).
  2. Keep your elbows at 90 degrees at all times
  3. Keep your arms, shoulders and hands relaxed
  4. Try to keep your head still as much as possible

Variations

  1. Skip a box. Instead of landing with your feet in each box, skip every other one with your feet outside the box.
  2. Jump with your left foot in square 1. Both feet in square 2. Right foot in square 3. Both feet in square 4. Repeat this sequence for the entire ladder.
  3. Use only one foot at a time. Jump with right foot onto square 1, then jump forward and land on left foot. Jump forward with left and land on right foot. Repeat sequence for the entire ladder.

Types

  • Force Type: N/A
  • Mechanics Type: Compound