Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Agility Ladder In-Out Straddle Hops

AdvancedCardioTier T4

Stand facing the first square of an agility ladder with soft knees. Jump into the box with both feet together, then jump wide so both feet land outside the ladder. Jump into the next box and repeat.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • agility ladder or cones + step or plyo box

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lay the agility ladder flat on the floor.
  • Stand facing the ladder's first square.
  1. He stands facing the ladder at its end, knees soft, arms lightly cocked, weight on the forefeet, eyes down the squares.

    Step 1 of 5

    Stand facing the ladder's first square, knees soft.

  2. He lands with both feet together inside the first square, knees flexed absorbing the landing, hips low, chest lifted.

    Step 2 of 5

    Jump into the box with both feet landing together.

  3. He lands with both feet wide outside the ladder straddling its straps, knees flexed tracking over his toes, hips low, the square between his feet.

    Step 3 of 5

    Jump wide with both feet landing outside the ladder.

  4. He lands with both feet together inside the next square, one square advanced down the ladder, knees flexed, ready to repeat.

    Step 4 of 5

    Jump directly into the next box with both feet together.

  5. He stands facing the ladder at its end, knees soft, arms lightly cocked, weight on the forefeet, eyes down the squares.

    Step 5 of 5

    Stand facing the ladder's first square, knees soft.

Safety Information

Jump into the box with two feet at a time, then jump wide outside the ladder with two feet at a time. Go directly to the next box after each out-jump. Keep the chest lifted and let the knees track with the toes where they apply to the landings. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the two-foot pattern - together in, wide out - and avoid single-foot landings and a scissor switch. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.