Agility Ladder Hops
Enhances foot speed and coordination
CardioIntermediatePowerLocomotion
At a glance
| Muscles worked | Primary: Legs and calves |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Power · Locomotion |
| Sets & reps | 4 sets × 30-60 seconds |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Stand at start of ladder
- Step 2: Perform various hop patterns
- Step 3: Stay light on feet
- Step 4: Quick and precise foot placement
- Step 5: Keep core engaged
Equipment
- Agility ladder optional
Coaching tips
Benefits
Enhances foot speed and coordination
Common mistakes
Looking down or stiff movement
Make it harder
Faster patterns or more complex drills
Make it easier
Slower high knees
Breathing
Rhythmic breathing
Build a workout with this exercise
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