Ladder drill 2

Workout: thighs, calves, buttocks, core muscles

Map location: 3


Step by step
  1. Stand at the start of a ladder marking.
  2. Keep your arms, shoulders and hands relaxed with your elbows bent at 90 degrees.
  3. Keeping your feet together, jump into the next square.
  4. Next jump and land with your feet either side of the ladder marking.
  5. Continue jumping ‘in and out’ to the end of the ladder.
  6. Turnaround and repeat.


Sets and reps

2-3 reps
Rest 30 secs to 1 min


– Keep it quick: there should be quick ground contact, so push off from the balls of the feet.


Builds bone density = healthy bones and joints
Increases heart rate = healthy heart, fat burning
Strengthens legs = good coordination and balance

Want more of a challenge?

– Competition: use a stop watch to see time improvements.
– Increase your speed.
– Increase the resistance – add some extra weight.