Two Feet Run (Agility Ladder)
A footwork and coordination exercise performed by running through an agility ladder with both feet landing in each square. Develops foot speed, coordination, and cardiovascular fitness.
Instructions
- Stand at one end of an agility ladder with feet together.
- Run forward through the ladder, landing both feet in each square.
- Move as quickly as possible while maintaining control.
- Focus on quick, light foot contacts.
- Alternate the pattern or speed as desired.
- Rest at the end of the ladder and repeat.
Tips
- Keep your upper body upright and core engaged.
- Land on the balls of your feet, not flat-footed.
- Maintain a steady rhythm and control before increasing speed.
- Increase intensity by moving faster or adding lateral movements.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |