This video demonstrates how to do the One Foot In and One Foot Out Ladder Drill to improve your agility and speed.

Set Up for the One Foot In and One Foot Out Ladder Drill

  • Stand on one foot
  • Stand outside the ladder

Points of Performance for the One Foot In and One Foot Out Ladder Drill

  • Stay on toes
  • Torso slightly forward
  • Alternate 1 foot in 1 foot out of the ladder
  • Maintain little time in contact with the ground