Ladder drill 3

HopscotchWorkout: thighs, buttocks, calves, core muscles

Map location: 3


Step by step

Return to childhood games and bring a bit of hopscotch into your workout.

  1. Hop into the first box, landing on your left foot.
  2. Jump into the next box, landing on both feet.
  3. Hop into the next box, landing on your right foot.
  4. Then jump into the next box, landing on both feet.
  5. Repeat until you get to the end of the ladder and then turn around to get back to the start.



– 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.