Ladder Two-Foot Forward Hop
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
Bilateral Jump Pattern
Training goal
Plyometrics
Sport
Football, Soccer, Basketball, Boxing, Tennis, General Athletic Development
Overview
Purpose. Develop short, stiff, repeated bilateral ground contacts with accurate foot placement.
How it fits the system. The bilateral hop pattern in the Agility & Footwork section and the regression for single-leg ladder hops. Related work in the library: Ladder Hopscotch and Ladder Snake Jump.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Bilateral Jump Pattern
Equipment
Agility Ladder
Difficulty
Intermediate
How to Perform
- Stand behind the first square with the feet hip-width apart.
- Hop forward into the first square, landing on the balls of both feet.
- Continue one hop per square without pausing between contacts.
- Keep the ankles stiff and the knees only slightly bent.
Coaching Cues
- “Bounce off the floor, do not sink into it.”
- “Ankles stiff, knees soft.”
- “Same rhythm every hop.”
Common Mistakes
- Sinking into a deep knee bend, which converts a stiffness drill into a squat jump.
- Drifting sideways so the feet catch the rails.
Progressions & Regressions
Progressions
Progress to single-leg hops, then hops over two squares, then add a backwards version.
Regressions
Step through instead of hopping.
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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