Ladder In-In-Out-Out
Quick Information
Category
Agility & Footwork
Difficulty
Beginner
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. Develop rapid alternation between a narrow and a wide base, which is the footwork of a defensive shuffle.
How it fits the system. A four-count pattern that follows the Ladder Two-Feet Run. Related work in the library: Ladder Icky Shuffle and Ladder Hopscotch.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Cyclic Footwork Pattern
Equipment
Agility Ladder
Difficulty
Beginner
How to Perform
- Face the ladder with both feet behind the first square.
- Step both feet into the first square, left then right.
- Step both feet out to either side of the second square, left then right.
- Continue alternating in and out along the length of the ladder.
Coaching Cues
- “Narrow, wide, narrow, wide.”
- “Keep the chest over the hips.”
- “Stay on the balls of the feet.”
Common Mistakes
- Rising up onto the toes and losing the ability to absorb.
- Hitting the rails, which usually means the steps are too wide.
Progressions & Regressions
Progressions
Increase tempo, then add a jump instead of a step for each transition.
Regressions
Perform it as a slow marked walk-through.
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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