Lay the ladder flat, or mark secure tape rungs on a clear, non-slip floor. Walk through the chosen pattern before increasing the tempo.

For in-in-out-out, place one foot then the other inside a square, then one foot on each side outside it before moving to the next square. Start slowly enough to keep that order.

Keep contacts small and light, with soft knees and your feet beneath you. Let the ankles move naturally; you do not need to hold your heels permanently off the floor.

Keep your trunk quiet and use your arms naturally. Once the pattern is secure, look ahead rather than watching every foot placement.

Repeat with the other foot leading and practise lateral patterns in both directions. Treat this as coordination practice for court adjustments; a memorised ladder pattern does not replace reacting to a ball or opponent.

Ladder Quick-Feet

How to perform it

Common mistakes

Related exercises

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