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Foundational Off-Court Training: Improve Mind and Body With 20 Speed Ladder Drills

  • Date:
    Jul 15, 2015

Below is a list of Speed Ladder drills for basketball players of all ages and levels. The Speed Ladder is a great tool that can be used to promote coordination, footwork, and body awareness.

We primarily incorporate these drills into our warm-up as they get players mentally focused and get their feet moving! Each of these drills can be performed individually or in a group setting with an entire team. It is recommended to start at a slow and comfortable pace and then increase speed as proficiency improves.

1. 2 Feet In, 1 Foot Out
2. 2 Feet In, 2 Feet Out
3. Lateral 2 Feet In, 2 Feet Out
4. Scissor Jumps
5. Hopscotch
6. Tail Whips
7. Front Tail Whips
8. Lateral Tail Whips
9. Ski Jumps
10. 90 Degree Jumps
11. Chimney Jumps
12. Foot Fire
13. Single Leg Jumps (Forward / Backward)
14. Single Leg Lateral Jumps (Left / Right)
15. Single Leg 90 Degree Jumps
16. Single Leg Jump Balance and Reach
17. Single Leg Vertical Jumps
18. Single Leg Lateral Vertical Jumps
19. Single Leg 2 Up / 1 Back
20. Step Back Drill


2 Feet In, 1 Foot Out
Ladder Drills

Move forward through each ladder placing two feet inside each box, then one foot outside each box.

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2 Feet In, 2 Feet Out
Ladder Drills
Move forward through the ladder placing two feet inside each box, then one foot outside each box. The second foot that steps out is stepping right back in.

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Lateral 2 Feet In, 2 Feet Out
Ladder Drills

Moving laterally, alternate your steps placing two feet in each box, then two feet out of each box. If you’re moving to the left, then your left foot should lead the footwork.

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Scissor Jumps
Ladder Drills

Start with one foot inside the box and one foot outside the box. Moving laterally, jump and switch your feet in the air moving to the next box. Your feet will switch once you’ve landed in the next box.

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Hopscotch
Ladder Drills

Start with both feet in the box and jump forward so that the right foot lands outside the next box. Jump back into the next box with both feet then back out to the other side with the left foot.

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Tail Whips
Ladder Drills

Alternate your steps and move forward through the ladder with only the right foot hitting inside the box once, and then the left foot touching outside the box alternating a touch on the left and right side of the ladder. The left foot should whip around the back of the right foot. It is important to focus on twisting the hips and staying in the middle of the ladder for the entire drill. Make sure to do both sides.

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Front Tail Whips
Ladder Drills

Alternate your steps and move forward through the ladder with only the right foot hitting inside the box once, and then the left foot touching outside the box alternating a touch on the left and right side of the ladder. The left foot should whip around the front of the right foot. It is important to focus on twisting the hips and staying in the middle of the ladder for the entire drill. Make sure to do both sides.

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Lateral Tail Whips
Ladder Drills

Alternate your steps and move laterally through the ladder with only the right foot hitting inside the box once, and the left foot touching outside the box alternating a touch on the top or bottom of the ladder. Repeat with the right foot hitting inside the box.

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Ski Jumps
Ladder Drills

Start with one foot in the box and one foot outside the box. Jump forward to the next box. The foot that was in the box originally is now outside the box. The foot that was outside the box is now inside.

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90 Degree Jumps
Ladder Drills

Start with both feet in the first box with remaining boxes to your right. Jump out of the box turning 90 degrees so that the ladder is now beside you. Quickly jump into the next box turning 90 degrees so now the ladder is on your left. Proceed in this fashion through each box.

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Chimney Jumps
Ladder Drills

Jump up and into each box, going for height and accuracy. Pull knees up towards your chest for each jump.

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Foot Fire
Ladder Drills

Start with two feet outside of the ladder. Move up the ladder as fast as possible making sure both feet touch inside the box.

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Single Leg Jumps (Forward / Backward)
Ladder Drills
Jump side to side through the ladder on one leg moving forward to each box. At the end of the ladder, do the same moving backwards.

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Single Leg Lateral Jumps (Left / Right)
Ladder Drills

Jump forward and backwards on one leg moving laterally left through the ladder, then do the same moving back to the right.

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Single Leg 90 Degree Jumps
Ladder Drills

Jump forward on one leg though the ladder. Turn 90 degrees in the air on each jump. Jump out of the box turning 90 degrees so that the ladder is in front of you. Quickly jump into the next box turning 90 degrees so now the ladder is on your left again. Proceed in this fashion through each box.

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Single Leg Jump Balance and Reach
Ladder Drills

Jump forward on one leg through the ladder. Jump forward to the next box landing on the same foot in a balanced athletic stance, then, under control, bend down and touch the ground with both hands without losing balance. Jump into the next box and repeat the same sequence.

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Single Leg Vertical Jumps
Ladder Drills

Start by facing the ladder and balancing on your left foot outside the left of the box. Jump into the box then outside to the opposite side of the box. Quickly jump back into the next box and then to the other side.

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Single Leg Lateral Vertical Jumps
Ladder Drills

Start by balancing on your left foot outside the box. Jump into the box then outside to the opposite side of the box. Quickly jump back into the next box and then to the other side.

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Single Leg 2 Up / 1 Back
Ladder Drills

Start by balancing on your left foot within the box. Jump forward skipping one box landing on the same foot in a balanced athletic stance then quickly jumping back one box. Jump forward two boxes then back one box through the entire ladder.

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Step Back Drill
Ladder Drills

Start by facing the ladder. Jump into a box with your right foot then immediately jump back out to your original position. Land on two feet in an athletic position and have the hands ready to shoot.


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