Ladder Scissors
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
Split-Stance Alternation
Training goal
Speed & Agility
Sport
Football, Soccer, Basketball, Boxing, Tennis, General Athletic Development
Overview
Purpose. Train rapid alternation of the split stance, developing hip separation speed and rhythm.
How it fits the system. A split-stance rhythm drill closely related to the Ladder Ali Shuffle. Related work in the library: Ladder Ali Shuffle and Split Squat Jump.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Split-Stance Alternation
Equipment
Agility Ladder
Difficulty
Intermediate
How to Perform
- Stand with one foot in the first square and the other behind the ladder.
- Scissor the feet so the positions reverse, keeping both contacts light.
- Advance one square with each pair of switches.
- Maintain a level torso and continuous rhythm to the end.
Coaching Cues
- “Cut the switch as fast as you can.”
- “Torso stays quiet.”
- “Feet stay close to the floor.”
Common Mistakes
- Jumping high, which slows the switch rate.
- Allowing the front knee to travel far past the toes.
Progressions & Regressions
Progressions
Increase switch rate, then add load with a weighted vest, then combine with an exit sprint.
Regressions
Perform stationary split-stance switches outside the ladder.
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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