BASKETBALL, Movement 1 Ladder Drills, By: Tony Reynolds, MS, CSCS, YCS II

Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.

Ladder drills are fun and functional ways to teach movement skills. When working with footing drills, I try to teach the mind to become comfortable with any possible foot combination. By developing a vast array of comfortable footings, the chance for confusion and subsequent error decreases.

Ladder drills should be learned in a slow controlled environment. Introducing movement skills too rapidly can ingrain poor motor patterns that may be difficult to reverse. Skilled movement should be optimized before the drill is advanced.

If you have read linear and lateral 101 you have been introduced to proper movement mechanics. Apply these skills to the ladder drills. Teach the athlete to stay light on their feet, and not to stab the ground with their toes. Once the drill has been learned and its speed increased athletes should try to minimize contact time with the ground. Pay attention to the sounds of the drill. If the athletes are squeaking their shoes on the floor, they are increasing contact time. Foot contacts should be more of a slapping attack and less of a sliding attack.

I have included illustrations and instructions for all the ladder drills in movement 1-lateral movement.   

The following should guide you through the first 4 weeks of movement training.

1 IN LATERAL

Start with your right foot in space A and your left foot outside the ladder (R L in red)

Step with your right foot (1) into B and bring your left foot (2) into A. Step with your right foot (3) into C and bring your left foot (4) into B. Continue this pattern down the ladder. Repeat leading with the left foot.

2 IN LATERAL

Start outside the ladder. Step into A with your right foot (1) followed by our left foot (2). Step into B with your right foot (3) followed by your left foot (4). Continue this pattern down the ladder. Repeat leading with the left foot.

IN IN OUT OUT

Start beside the ladder.  Step into A with the right foot (1) followed by your left foot (2). Step out side the ladder beside B with your right foot (3) followed by your left foot (4). Step into B with your right foot (5) followed by your left foot (6). Continue this pattern down the ladder. Repeat leading with the left foot.

X-OVER LATERAL

Start in front of the ladder. Step across in A with your Left foot (1) followed by your right foot (2). Step across into B with your left foot (3) followed by your right foot (4). Continue this pattern down the ladder. Repeat leading with the other foot.

CARIOCIA

Start in front of the ladder. Step across into A with your left foot (1) followed by your right. Step behind into B with your left foot (3) followed by your right foot (4). Repeat this pattern down the ladder. Repeat leading with the other foot.

ROTATIONAL TWIST

Start in front of the ladder. Jump and turn a 180 and land in A. Jump and turn a 180 and land in B. Continue down the ladder.

IN OUT OUT

Start beside A. Step in to A with your left foot (1). Step beside B with your right (2) followed by your left (3). Step into B with your right (4). Step beside C with your left (5) followed by your right (6). Repeat this pattern down the ladder.

ICKY SHUFFLE

Start beside A. Step into A with your left foot (1) followed by your right foot (2). Step beside B with your left foot (3). Step into B with your right foot (4) followed by your left foot (5). Continue this pattern down the ladder. Repeat leading with the other foot.