Speed ladders jumps variations (2 legs)

Purpose of the exercise

Plyometric exercise to improve explosive leg strength, speed, coordination and foot speed. Trains the upper legs (quadriceps, hamstrings), calves, glutes and core stability. Develops responsiveness, timing and multidirectional jumping power for sports performance requiring fast, powerful movements.

Supplies

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

Starting position

1. Place the speed ladder flat on the ground
2. Stand at the beginning of the ladder
3. Feet hip-width apart
4. Knees slightly bent, athletic stance
5. Weight on your front feet
6. Arms bent at 90 degrees, ready to move along
7. Core tense, gaze forward

Implementation

Basic variation - Two feet per box:

1. Jump into the first box with both feet at the same time
2. Jump straight to the next box
3. Keep pace high and ground contact time short
4. Use your arms actively for momentum
5. Jump through all boxes until the end
6. Slowly walk back to start
7. Rest 20-30 seconds
8. Repeat 4-6 times

Other variations:

• In-Out jumps: Jump into the box, immediately jump out wide (feet next to the ladder), jump into the next box
• Lateral jumps: Jump sideways with both feet through the boxes (standing next to the ladder)
• Straddle jumps: Alternating between jumping inside and outside the ladder
• Forward-backward: Jump forward into a box, immediately backwards out of the box, then forward to next box

Points of interest

• ✓ Keep jumping on your front feet (don't land on your heels)
• ✓ Keep your knees slightly bent on landing for cushioning
• ✓ Make short, quick ground contacts (jump right back up)
• ✓ Actively use your arms for balance and strength
• ✓ Keep your core taut for stability
• ✓ Breathe actively during the exercise
• ✗ Avoid hard, flat landings
• ✗ Don't jump too high, focus on speed not height
• ✗ Don't let your knees fall in on landing
• ✗ Don't touch the ladder with your feet (precision)
• ✗ Don't look at your feet, keep your gaze forward

Progression

• Start: Basic variation (two feet per box), slow pace, 3-4 repetitions
• Advanced: Increase tempo (faster), 5-6 reps
• Heavier: Add different variations (in-out, lateral)
• Additional challenge: Complex patterns (forward-backward, straddle)
• Pace variation: Maximum speed for 2-3 rounds
• More complex: Combine with other exercises (e.g. 5 burpees after each ladder)
• Advanced: Use a longer ladder or double ladders side by side
• Expert: Single leg jumps (one leg at a time - for the very advanced)

When this exercise

This exercise is suitable as part of warm-up for competitions or training sessions requiring explosive power and speed. Ideal for footballers, basketball players, tennis players, volleyball players and other athletes who want to work on foot speed and coordination. Also effective in fitness training for general fitness and explosive leg strength. Can be used in rehabilitation phase 3-4 (return to sport) after lower leg or knee injuries to restore plyometric capacity (after physiotherapist approval). Always start with a proper warm-up and gradually build up the intensity. Not suitable for acute injuries to ankles, knees or Achilles tendons, or limited ankle stability.