In-Out Drill

Organization:

-A set of ladders

-Team fitness

Instruction:

-Start with your feet hip width apart at the bottom of the ladder

-Step into the first square with your left foot first, immediately followed by your right foot

-With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot

-Step back into the third square with your left foot first, followed by your right foot.

-Repeat this pattern in fluid motion for the length of the ladder

Coaching Points:

-Push off from the balls of the feet (not the toes)

-Pump hands from shoulder height to hips (men) and from chest height to hips (women)

-Keep elbows at 90 degrees at all times

-Keep arms, shoulders and hands relaxed

-Keep head still

Progression:

-Add cones after ladders to create circuit