Ladder Backward Crossover Run
Quick Information
Category
Agility & Footwork
Difficulty
Intermediate
Equipment
Agility Ladder
Primary muscle group
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscle groups
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Rearward Footwork Pattern
Training goal
Speed & Agility
Sport
Football, Soccer, Basketball, Boxing, Tennis, General Athletic Development
Overview
Purpose. Develop backward and rotational footwork, which is under-trained relative to forward running and is common in defensive play.
How it fits the system. The rearward pattern in the Agility & Footwork section. Related work in the library: Ladder Carioca and Backpedal to Sprint.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Rearward Footwork Pattern
Equipment
Agility Ladder
Difficulty
Intermediate
How to Perform
- Stand at the far end of the ladder facing away from it.
- Step backwards into the first square, crossing the trail leg behind the lead leg.
- Continue backwards along the ladder maintaining the crossover pattern.
- Keep the chest slightly forward and the eyes level rather than looking down.
Coaching Cues
- “Reach back with the foot, not the head.”
- “Stay over the balls of the feet.”
- “Keep the chest just in front of the hips.”
Common Mistakes
- Leaning backwards, which puts the athlete behind their base and risks a fall.
- Looking down at the ladder and losing spatial awareness.
Progressions & Regressions
Progressions
Increase tempo, then add a turn-and-sprint at the exit, then make the turn direction reactive.
Regressions
Perform a straight backward one-foot-per-square run first.
When to Use It
When to use
Warm-ups, foot-speed and coordination blocks, and low-load days between heavy sessions.
When not to use
Acute lower-limb injury, or when the pattern cannot be completed without stumbling.
Programming
4–6 passes per pattern, 2–4 patterns per session, full recovery between passes.
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