Speed Ladder Jumps 1 Leg Sideways

Purpose of the exercise

Plyometric exercise to improve single-leg explosive power, lateral stability, ankle strength and neuromuscular control. Trains the thighs (quadriceps, hamstrings), glutes (especially gluteus medius), calves and hip stabilisers. Develops balance, proprioception and sport-specific agility. Also effective for correcting left-right asymmetry.

Supplies

• Speed ladder (agility ladder) - flat ladder with 8-12 sections
• Flat, stable surface with good grip
• Sports shoes with good ankle support and cushioning
• Sufficient space (at least 5-6 metres in length)

Starting position

1. Place the speed ladder flat on the ground
2. Stand sideways at the beginning of the ladder (shoulder to the ladder)
3. Stand on one leg with slight knee bend
4. Lift your free leg slightly off the ground (bent knee)
5. Weight on your front foot of the stand leg
6. Arms bent at 90 degrees for balance
7. Core tense, gaze facing the ladder

Implementation

1. Jump sideways with your standing leg into the first compartment of the ladder
2. Land on the same foot with slight knee bend
3. Jump directly to the next box (minimum ground contact time)
4. Actively use your arms for balance and momentum
5. Keep your free leg controlled (do not swing)
6. Jump through all boxes until the end
7. Switch legs and repeat in opposite direction
8. Rest 30-45 seconds between sets
9. Repeat 3-4 times per leg

Points of interest

• ✓ Land on your forefoot with soft knee for optimal cushioning
• ✓ Keep your hip, knee and ankle in one line when landing
• ✓ Make short, explosive ground contacts
• ✓ Keep your torso stable and upright (do not lean to the side)
• ✓ Actively use your arms for balance and strength
• ✓ Tighten your core and buttock for stability
• ✓ Breathe actively during the exercise
• ✗ Avoid inward-falling knee on landing (valgus)
• ✗ Don't let your hip sag to one side
• ✗ Don't jump too high, focus on speed and control
• ✗ Don't touch the ladder with your feet
• ✗ Don't land on a stiff, outstretched knee
• ✗ Don't let your free leg swing wildly

Progression

• Start: Slow pace, focus on control and technique, 2-3 repetitions per leg
• Advanced: Increase tempo (jump faster), 4-5 repetitions per leg
• Heavier: Maximum speed while maintaining technique
• Additional challenge: Longer ladder or more repetitions without rest
• Pace variation: Pause 1-2 seconds in each box for maximum stability requirement
• More complex: Jump backwards on 1 leg through the ladder
• Advanced: Add rotations (turn 90 degrees with each jump)
• Expert: Combine with other exercises (e.g. 10 single leg squats after each ladder)

When this exercise

This exercise is suitable for advanced athletes who want to develop single-leg explosive power and lateral stability. Ideal for footballers, basketball players, handball players, tennis players and other team athletes where lateral speed and single-legged stability are crucial. Very effective in the final phase of rehabilitation (return to sport phase) after ankle injuries, knee injuries or cruciate ligament reconstruction to restore functional strength and confidence (only after physiotherapist approval). Also valuable for injury prevention and improving left-right asymmetry. Not suitable for acute injuries, unstable ankles or insufficient basic stability. Build up first with two-legged variations and static single-legged exercises before performing this advanced exercise. Always perform after thorough warm-up.