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

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.

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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