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Volleyball: One Foot Ladder Runs

Very useful format and descriptions of drills. I am using Sportplan...
Tony

DESCRIPTION

Running through the ladders with one foot in each hole. Lift knees so that thighs are parallel to the floor.

Arms should be at a 90 degree angle and elbows are going backwards and forwards. Chest up and core is kept stable.

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Two Foot Sideways Ladder Runs | 1.1 ladders

Two Foot Sideways Ladder Runs:

Running through the ladders sideways with two feet in each hole. Lift knees so that thighs are parallel to floor.

Arms are at an angle of 90 degrees and elbows are going backwards and forwards.

Chest up, core is kept stable. Go through twice facing different direction each time

1.1 ladders
Quick Feet - In and Out | 1.1 ladders

Quick Feet - In and Out:

Start with your feet outside both sides of the ladder.

Move your feet in to the middle, one at a time. Advance to be outside the next hole moving your feet one at a time and repeat. As you get better increase the tempo and rhythm.

1.1 ladders
Hopscotch | 1.1 ladders

Hopscotch:

Start at the end of the ladder then put two feet out to the side and then one foot in the next hole, then two feet out again then put the other foot in and repeat down the ladder alternating which foot goes in the middle each time.

This exercise is based on the old playground game Hopscotch.

1.1 ladders
Sidesteps | 1.1 ladders

Sidesteps:

Starting at the side of the ladder face down the ladder.

Two feet move into the hole then one moves out the opposite side the foot that is left in the ladder moves forward one run and you repeat.

Don't let your feet cross over and think about moving your body weight side to side

1.1 ladders
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