Speed Ladder + Ball Touch
Wire fast feet AND first-step ball control by finishing every ladder pattern with a sharp ball touch and 5-yard carry.
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Wire fast, light feet so first-step quickness becomes automatic.
Speed ladder flat on the ground, 2 yards of clear space at each end.
- Lay the ladder flat on the ground with a ball placed 1 yard past the exit
- Perform a ladder pattern: in-in-out-out, lateral shuffles, or single-foot hops
- On exiting the last rung, take a first touch with the inside or outside of the foot
- Carry the ball 5 yards under control before stopping
- Reset the ball and repeat — every rep must include the ball touch
- Pump your arms through the ladder and rest 30 seconds between sets
- Quiet, rapid foot contacts on the balls of the feet
- Arms drive in opposition to the legs
- Head up by the third rung
- Same pattern repeated cleanly across multiple runs
- Heavy heel-strikes instead of staying on the balls of the feet
- Looking down the entire run
- Arms hanging dead — no rhythm contribution
- Slowing into each pattern instead of staying explosive
Foundation
One foot in each box, walking pace, perfect form.
Form
Two feet in each box at jogging pace, no missed boxes.
Tempo
Lateral shuffles both directions, 5 clean runs.
Pressure
In-in-out-out pattern at full speed, 5 clean runs.
Match Rhythm
Combine 3 patterns back-to-back without stopping.
Mastery
Add a ball touch at the end of each run, into a 5-yard sprint.
Sprint Time
Time to complete 20-yard sprint (cone to cone)
Acceleration
Explosive first steps, drive phase mechanics, quick to top speed
Top Speed Mechanics
Running form at maximum velocity: posture, stride length, arm drive
Body Control
Core stability, straight-line running, minimal wasted movement
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