IN THE BOX
GETTING STARTED
LINEAR 2 IN
1. Stand in an athletic base position with your knees slightly bent and hips back, looking
down the length of Quick Ladder Pro.
2. Take a step into the first rung of the ladder with one foot, immediately followed by your
rear foot.
3. Continue moving forward quickly through each rung, leading with the same foot and
placing both feet in each rung.
4. Continue for the length of the Quick Ladder Pro. Repeat the movement starting with the
other foot to complete the set.
COACHING TIP
Move through Quick Ladder Pro quickly and lightly by picking up your knees and keeping
your toes pulled up toward your shins.
FEEL IT
Working your entire body.
LINEAR 2 IN 2 OUT
1. Stand in an athletic base position with your knees slightly bent and hips back looking
down the length of Quick Ladder Pro.
2. Jump over the end rung with both feet landing within the first box.
3. Jump over the second rung with your feet outside of the second box.
4. Continue to alternate inside and outside the box with both feet to complete the set.
COACHING TIP
Start slow to understand the pattern and then increase the speed as you progress.
FEEL IT
Working your calves, quads, and hips.
VISIT SKLZ.COM TO LEARN MORE
NYLON STRAPS
PLASTIC RUNGS
RIGID PLASTIC SIDERAILS
METAL GROUND STAKES
MOVEMENT EXERCISES
CATEGORY
MOVEMENT
SETS
Movement - Linear
1. Linear 2 In
2-3
Movement - Linear
2. Linear 2 In 2 Out
2-3
Movement - Linear
3. Linear 1 - 2 - 1 (Hop Scotch)
2-3
Movement - Linear
4. 2 Out 1 In Lateral Base - 1 Foot
2-3
Movement - Lateral
5. Lateral 2 In
2-3
Movement - Lateral
6. Lateral 2 In 2 Out
2-3
Movement - Lateral
7. 2 In 1 Out - Hold
2-3
Movement - Lateral
8. 2 in 1 Out - Continuous
2-3
CATEGORY
MOVEMENT
SETS
Movement - Lateral
9. Lateral Crossover with Hold
2-3
Movement - Lateral
10. Lateral Crossover - Continuous
2-3
Movement - Multi
11. Linear 2 In to Lateral 2 In 2 Out (T-Formation)
2-3
Movement - Multi
12. Linear 1 - 2 - 1 to Lateral 2 In (T-Formation)
2-3
Movement - Lateral
13. Base Rotations - Ladder
2-3
Movement - Lateral
14. Lateral Shuffle with Hold
2-3
Movement - Multi
15. Lateral Shuffle Continuous to Lateral Shuffle 1 In (T-Formation)
2-3
Movement - Multi
16. Double Lateral Shuffle - Quick to Stabilize (Parallel Formation)
2-3