ladders
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Ladder Drills
I've been really into incorporating ladder drills into my workouts lately and clients workouts too. Not only are they fantastic to work on footwork, endurance, speed work but they're great for agility and stability work for everyone from an elite athlete to my 70 year old clients. For me, they're helpful for soccer as well as kickboxing, and they can be super fun too!
In/Out drill: Bring both feet into the ladder and bring out moving down parallel to ladder. Ensure you don't touch ladder!
Push ups: Travelling as you go, push up with hands in square, move to next square and repeat. Keep nice high plank position.
Crossovers: Only bringing one foot into the ladder at a time. Crossing the leg in front of the other as you go. 
Travelling Split squat jumps: Get down nice and low sink into legs spring up switching the legs in the air and landing softly in the next square, load and spring up again moving in one direction as you go.
Lateral hops: Standing on one side of the ladder sink jump up and over ladder bringing knees up as you jump. Land softly, not letting your knees fall in as you land.
*You can perform all in a sort of circuit, for 30s each or add one of each into a preexisting circuit.
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