Improving legwork using coordination ladder

Ladder with all variations:

Fast ankle running, the heels should be placed down in each space as

quickly as possible.

Only put the toes of one foot in each space.

Do one step outside of ladder, alternately left-right. Sidestep through the ladder.

The player should try not to touch the rungs, rhythm of movement is important

and an occasional use of arms

The group stands behind each other at ladder

Per variation 2-3 rounds, no more than 5 variations

Run 2 steps forwards, one step back, 2 forwards, etc.

Place both feet in ladder then both feet right parallel to the ladder, etc.

Vary the movement: knees higher.

Vary jump (small picture): jump with two legs in ladder, jump out. One-legged

jumps in the gaps, change leg half way through. Two-legged jumps through

the ladder, miss out gaps.

When the players have mastered the technique, speed of movement should also

be at maximum.