Ladder Lateral In-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 lateral foot speed with a change of base width, which is the pattern of a defensive slide.
How it fits the system. A frontal-plane version of Ladder In-In-Out-Out. Related work in the library: Ladder Lateral Two-Feet Run and Ladder Carioca.
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
- Stand beside the ladder facing along its length with the shoulders square.
- Step the near foot into the square, then the far foot in beside it.
- Step the near foot out beyond the far rail, then the far foot out beside it.
- Continue along the ladder, then repeat facing the other way.
Coaching Cues
- “Chest stays square to the front.”
- “Push, do not reach.”
- “Stay in an athletic stance the whole way.”
Common Mistakes
- Rotating the trunk to face the direction of travel.
- Standing upright and losing the lateral push.
Progressions & Regressions
Progressions
Add tempo, then a band around the hips, then a lateral sprint out of the last square.
Regressions
Slow the pattern until the foot order is automatic.
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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