Ladder Five-Count Hop and 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
Cyclic Footwork Pattern
Training goal
Speed & Agility
Sport
Football, Soccer, Basketball, Boxing, Tennis, General Athletic Development
Overview
Purpose. Train a fast switch from a high-frequency stationary rhythm into forward travel, which is the pattern of reacting from a ready position.
How it fits the system. A rhythm-change drill in the Agility & Footwork section. Related work in the library: Ladder Into Sprint and Ladder Two-Foot Forward Hop.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Cyclic Footwork Pattern
Equipment
Agility Ladder
Difficulty
Intermediate
How to Perform
- Stand in the first square with the feet close together.
- Perform five very fast small hops on the spot inside the square.
- On the fifth hop, immediately run one foot per square to the end.
- Accelerate three strides past the ladder before slowing down.
Coaching Cues
- “Count the five out loud so the tempo stays honest.”
- “Fifth hop turns straight into a stride.”
- “No pause between the hops and the run.”
Common Mistakes
- Slowing down between the hops and the run, which removes the point of the drill.
- Hopping high rather than fast.
Progressions & Regressions
Progressions
Increase hop frequency, then make the exit direction reactive, then add resistance to the run-out.
Regressions
Reduce to three hops and walk the run-out.
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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