Foot Drills

Combining ladders so that you go both forward and side ward's, will give you rapid results. The numbers indicate the order to run in.
 

1

2

3

4

5

6

Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines.  = Left foot   = Right foot

1    2

3   4

5   6

7   8

9   10

11   12

Double leg run; aim to run at speed through the rope ladder, pumping with your arms.  = Left foot  = Right foot

1     2

3     4

5     6

7     8

9     10

11   12

Double side step, run through the ladder in a sideways direction, with either double or single leg.  = Left foot  = Right Foot

                                       6                       12                      18     

2 1

4 5

8 7

10 11

14 13

16 17

Ickey Shuffle, As with the double run, but this time every third step comes outside the rope. = Left foot = Right foot

                    3                          9                        15           
 

1

2

3

4

5

6

Cross overs, Side step through the rope, taking your leading leg both in front and then behind the trailing leg.  = Left foot  = Right foot

By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game.