Step In Step Out

Aim: To improve balance and defensive footwork.

How: An agility ladder is needed for this drill. Lay the ladder on the ground and stand side on at the left end. Get in a low defensive stance, then push off the right foot and place the left foot in the first ladder space. Then bring the right foot into the space quickly after.

The next move is to push off the right foot again and place the left foot out in front of the first ladder space. The right foot then moves to the second ladder space, followed by the left foot. Now use the left foot to push off and place the right foot below the second space. Then the sequence starts again with the left foot going into the third space.

Keep this sequence going all the way down the ladder. Then switch and move the right foot first on the way back.

Progressions: