Footwork Drills- SPEED LADDER - League Athletics
Footwork Drills- SPEED LADDER
4
4
8
7
3
3
2
6
5
2
1
1
One Foot In- Forward
7
8
5
6
3
4
8
5
6
3
1
4
7
2
1
2
Two Feet In- Lateral
8
5 6
8 7
6 5
5 6
3 4
6 5
4 3
3 4
7
1
1 2
13
2
14 16
13
1
15
5
11
12
1
6
Icky Shuffle (2 in, 1 out)
12
9 11
5
10 7
6 8
5
10 12
7
1 3
6 8
9
8
5
4
10
6
5
4 1
2
Double leg Zig Zag
2
7
2 4
1 3
12
7
3 1
2
11
14 16
10 8
4
9
Two In-Two Out- Lateral
8
3 2
1
15
9
3
1
2
2 1
6 4
3
Scissors feet- Lateral
11
5
4
One Foot In-Lateral
2
4 3
9 8
1
2
1
7
7 8
7
2
Two Feet In- Forward
8
7
3
4
3
2
1
4
6
5
4
3
8
7
2 4
Footwork Drills- LINE DRILLS/DOT DRILLS 2
2
2
2
1
1
1
Fast feet- double front to back
1
1
2
1
2
2
1
2
1
Front to back- single
Front to back- single
Fast feet- double side to side
Side to side- single
Side to side- single
3 2
1
3
2
3
4
4
4
4
3
3
3
1 1 1
2 2
2 2
2
2
4
4
1 2
1
2
1
Crossover Scissors Line touch (cross right in front of left, then (start with one foot in front of (start with feet apart, then left in front of right, repeat. line, other behind. Switch feet bring feet together on top of Both feet take off/land at same back and forth over the line) line. Repeat.) time)
1
1
4-Square-double leg (hoping on both legs, go in a square consinuously. Do sets going both directions)
3
3 4 2
4
2 5
1
1
5
1 6
6
Forward flip (jumping jack w/ turn) (start feet split at bottom, hop together in center, split at the top. Turn 180 to face the other direction and perform the same pattern coming back. Repeat.)
2
2 1
1
Center/Split (jumping jack) (feet are split on bottom, together in the center, split at the top. Hit the center in between each time.)
4
4
8
7
3
3
2
6
5
2
1
1
One Foot In- Forward
7
8
5
6
3
4
8
5
6
3
1
4
7
2
1
2
Two Feet In- Lateral
8
5 6
8 7
6 5
5 6
3 4
6 5
4 3
3 4
7
1
1 2
13
2
14 16
13
1
15
5
11
12
1
6
Icky Shuffle (2 in, 1 out)
12
9 11
5
10 7
6 8
5
10 12
7
1 3
6 8
9
8
5
4
10
6
5
4 1
2
Double leg Zig Zag
2
7
2 4
1 3
12
7
3 1
2
11
14 16
10 8
4
9
Two In-Two Out- Lateral
8
3 2
1
15
9
3
1
2
2 1
6 4
3
Scissors feet- Lateral
11
5
4
One Foot In-Lateral
2
4 3
9 8
1
2
1
7
7 8
7
2
Two Feet In- Forward
8
7
3
4
3
2
1
4
6
5
4
3
8
7
2 4
Footwork Drills- LINE DRILLS/DOT DRILLS 2
2
2
2
1
1
1
Fast feet- double front to back
1
1
2
1
2
2
1
2
1
Front to back- single
Front to back- single
Fast feet- double side to side
Side to side- single
Side to side- single
3 2
1
3
2
3
4
4
4
4
3
3
3
1 1 1
2 2
2 2
2
2
4
4
1 2
1
2
1
Crossover Scissors Line touch (cross right in front of left, then (start with one foot in front of (start with feet apart, then left in front of right, repeat. line, other behind. Switch feet bring feet together on top of Both feet take off/land at same back and forth over the line) line. Repeat.) time)
1
1
4-Square-double leg (hoping on both legs, go in a square consinuously. Do sets going both directions)
3
3 4 2
4
2 5
1
1
5
1 6
6
Forward flip (jumping jack w/ turn) (start feet split at bottom, hop together in center, split at the top. Turn 180 to face the other direction and perform the same pattern coming back. Repeat.)
2
2 1
1
Center/Split (jumping jack) (feet are split on bottom, together in the center, split at the top. Hit the center in between each time.)
