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Agility Ladder Two-Foot Run

AdvancedCardioTier T4

Stand at the end of an agility ladder on the forefeet. Run forward placing both feet in each box in quick left-right alternation. Keep the quick rhythm down the ladder.

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 at the ladder's end on the forefeet with the arms engaged.
  1. She stands at the ladder's end leaning slightly forward, weight on her forefeet, arms cocked at her sides, eyes ahead down the squares.

    Step 1 of 5

    Stand at the ladder's end on the forefeet, arms engaged.

  2. Her left foot has landed on the forefoot inside the first square, right leg trailing low behind, arms beginning to pump, body over the ladder.

    Step 2 of 5

    Strike the first box with the left foot.

  3. Her right foot has landed on the forefoot inside the same square while the left foot is already lifting toward the next box - both contacts inside the one square.

    Step 3 of 5

    Bring the right foot into the same box as the left lifts for the next square.

  4. Her left foot is striking into the next square as the right foot trails off the previous box, mid-ladder, arms fully engaged in the sprint rhythm.

    Step 4 of 5

    Drive the left foot into the next box and repeat the cadence.

  5. She stands at the ladder's end leaning slightly forward, weight on her forefeet, arms cocked at her sides, eyes ahead down the squares.

    Step 5 of 5

    Stand at the ladder's end on the forefeet, arms engaged.

Safety Information

Sprint straight forward through the agility ladder rungs. Keep your chest lifted and your knees in line with your toes. 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. Put both feet in each box, left then right; do not hop or take one step per box. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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