LINEAR 1–2–1 (HOP SCOTCH)
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 of Quick Ladder Pro landing with the left foot in the first box.
3. Jump over the second rung, landing with both feet in the box.
4. Jump over the third rung landing with right foot in the box.
5. Continue to repeat this pattern 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.
LATERAL 2 IN
1. Stand balanced on your outside leg in a quarter squat position perpendicular to Quick
Ladder Pro.
2. Shuffle laterally through the length of Quick Ladder Pro touching both feet in each square.
3. Continue to shuffle through the entire length of Quick Ladder Pro.
4. Repeat this movement, leading with the opposite leg, to complete the set.
COACHING TIP
Start slow to understand the pattern and then increase the speed as you progress.
FEEL IT
Working your entire body.
2 OUT 1 IN LATERAL BASE: 1 FOOT
1. Stand in an athletic base position with your knees slightly bent and hips back parallel to
Quick Ladder Pro.
2. Keeping you chest facing straight ahead move down the length of Quick Ladder Pro by
rapidly moving your inside foot in and out of each rung. Your outside leg will stay in the base
position and move forward with each movement of your inside foot.
3. Once through the length of Quick Ladder Pro, return to the starting position and repeat the
movement with the opposite foot.
4. Continue for the remainder of the set.
COACHING TIP
Move through Quick Ladder Pro in your athletic base position keeping your toes pulled up
toward your shins.
FEEL IT
Working your hips, knees and ankles and challenging your coordination.
LATERAL 2 IN 2 OUT
1. Stand perpendicular to Quick Ladder Pro balancing on your outside leg in a quarter
squat position.
2. Take a step into the first box with your inside foot followed by your outside foot.
3. Quickly step backward in the sample pattern with your inside then outside foot.
4. Step forward into the next box of Quick Ladder Pro with the same pattern, inside then
outside foot.
5. Continue to alternate in and out of the boxes as you move down the length of the
Quick Ladder Pro.
6. Repeat the movement, leading with the opposite leg to complete the set.
COACHING TIP
Move through Quick Ladder Pro driving off your trailing leg.
FEEL IT
Working your entire body.
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