// solo · intermediate · 10 min
🪜 Agility Ladder Neural Warm-Up
In-in-out-out, lateral two-ins, and single-leg sticks — prime feet before speed work.
10:00
remaining
Duration presets
Steps
- Use a ladder or chalk 18-inch boxes.
- Forward in-in-out-out ×3 lengths.
- Lateral two feet in each square ×3 each direction.
- Single-leg hop with 1 s freeze each box ×1 each leg; control landing.
Coaching points
- Quick feet
- Quiet head
Progressions
- Random start clap