Speed/Agility – backward in and out
Player moves backwards through a ladder using an in-and-out footwork pattern. This drill improves backward coordination, balance, and quick feet.
Equipment
Agility ladder
Coaching points
- Step in and out cleanly
- Move backwards under control
- Stay light on toes
- Keep upper body balanced
Common mistakes
- Missing spaces
- Looking down too much
- Slow rhythm
- Leaning backward
Action video
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Difficulty
Intermediate
Duration
45 seconds
Repetitions
6 × 1 sets
Touches
0
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