Agility ladders can be used in a variety of ways from agility work to strengthening muscles and joints. In this blog you will learn about six hands and feet challenges using agility ladders.

1. In-In-Out-Out-In-In with Hands and Feet

Objective: To Move through a ladder with hands going in-in-out-out-in-in.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-up

Equipment List:

  • Agility Ladder

Setting Up: Players are in a push-up position with hands beside first rung.

Instructions: Players move each hand into the first rung, then out on other side, then into next rung then out on other side.

2. In-In-Out-Out With Hands

Objective: Move through the length of a ladder in a push-up position and walking with hands in-in-out-out-in-in.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-up

Equipment List:

  •  Agility Ladder

Setting Up: Players position themselves in a push-up position perpendicular to the ladder with their hands beside the first rung.

Instructions: Players then walk in in with both hands, then out out with both hands, then in in to the next rung with both hand.

3. Every Rung Sideways with Hands

Objective: To move through a ladder with hands going into each rung from a push-up position.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-Up

Equipment List:

  • Agility Ladder

Setting Up: Players are in a push-up position with hands in first rung and body perpendicular to the ladder.

Instructions: At the signal to begin players attempt to move the full length of the ladder using their hands (walking or explosive push-ups).

4. Sideways Up-Up-Back-Up-Up With Feet

Objective: Moving the length of a ladder with feet going forward, forward, back, forward, forward, back while in a push-up position.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-Up

Equipment List:

  • Agility Ladder

Setting Up: Players are in a push-up position with both feet in first rung.

Instructions: Players bounce their feet forward one rung, then another, then back, then forward, then forward, then back.

5. Ladder Push-ups

Objective: Powerful push-ups forcing the player from one rung to the next.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-up

Equipment List:

  • Agility Ladder

Setting Up: Player stands with both hands inside the first rung facing the side.

Instructions: Explosive push-ups with hands in rung, then explosive push-up pop with hands in next rung (If that is too far, start with both hands in rung, then explode with one hand in next rung and one hand in existing run, then both hands in next run).

6. Sideways with Explosive 3-Point Push-Ups

Objective: Moving the length of a ladder from a three-point push-up position explosively into next rung.

Fundamental Movement Skills:

  • Non-Locomotor
    • Push-Up

Equipment List:

  • Agility Ladder

Setting Up: Players are in a three-point push-up position with both hands in the first rung.

Instructions: Players move the length of the ladder with explosive push-ups from one rung, into the next, into the next.

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