Mobility

Ladder Hop

Ladder Hop is a high-energy exercise targeting the lower body. It boosts agility, endurance, and coordination by engaging leg and core muscles. Ideal for cardiovascular workouts and enhancing foot speed in athletic training.
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Ladder Hop instructions
Step-by-step instructions
1
Place a ladder or another type of marking on the ground so that there are a series of squares in front of you.
2
Stand on one side of the ladder, with your feet together.
3
Keeping your legs together, jump sideways over the ladder and then into the first square.
4
Continue to jump forward through each square in the ladder until you reach the end.
5
Turn around and repeat going back the other way. Be careful not to step on the ladder or tripping over it.
Place a ladder or another type of marking on the ground so that there are a series of squares in front of you.
Stand on one side of the ladder, with your feet together.
Keeping your legs together, jump sideways over the ladder and then into the first square.
Continue to jump forward through each square in the ladder until you reach the end.
Turn around and repeat going back the other way. Be careful not to step on the ladder or tripping over it.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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