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LATERAL CROSSOVER: CONTINUOUS
1. Stand in an athletic base position with your knees slightly bent and hips back parallel to
Quick Ladder Pro.
2. Cross your outside leg over your inside leg landing you foot in the first box.
3. Let your inside leg follow landing outside the ladder on the opposite side.
4. Return to a base position by placing both feet outside of the ladder.
5. Hold the base position for two seconds before repeating the movement in the opposite
direction.
6. Continue to work your way up the ladder.
COACHING TIP
Swivel your hips during the crossover and recover to a base position after each crossover.
FEEL IT
Working your entire body.
LINEAR 2 IN TO LATERAL 2 IN 2 OUT (T-FORM)
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 Quick Ladder Pro 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 inside each rung.
4. Continue for the length of the first Quick Ladder Pro.
5. At the T of the two Quick Ladder Pros, take a step into the first box with your inside foot
followed by your outside foot.
6. Quickly step backward in the sample pattern; inside then outside foot.
7. Step forward into the next box of Quick Ladder Pro with the same pattern; inside then
outside foot.
8. Continue to alternate in and out of Quick Ladder Pro boxes as you move down the length of
the ladder.
9. Repeat the movement changing directions at the T 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 1-2-1 TO LATERAL 2 IN (T-FORM)
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 inside the first box.
3. Jump over the second rung, landing with both feet inside the box.
4. Jump over the third rung landing with right foot inside the box.
5. Continue to repeat this pattern for the remainder of the length of Quick Ladder Pro.
6. At the T, shuffle laterally through the length of Quick Ladder Pro touching both feet in each
square.
7. Continue to shuffle through the entire length of Quick Ladder Pro.
8. Repeat this movement selecting the opposite direction at the T 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.