10
Minutes
1+
Players
1
Items
Improve foot speed, coordination, and dynamic balance.
Lay a 10-rung agility ladder flat on the ground.
Run through with one foot per box (linear run), focusing on quick ground contact.
Progress to two feet per box (in-in-out-out pattern).
Rest 30 seconds between each run. Complete 3 runs of each pattern.
Walk through the pattern first so players understand the footwork before adding speed.
Challenge players to beat their own time — use a stopwatch for motivation.