Straddle In/Out

by Keli Roberts

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These athletic drills utilize an agility ladder. If you don't have a ladder, you can draw chalk lines on the floor or put down some tape. These drills specifically focus on lateral movement, coordination and foot speed. Go in, in and then out, out and advance forward. So it's an in, in and out, out. As you step out, you advance forward. So two foot contacts per rung stepping in, in out, out. You always want to start straddling so you get the idea of how to start. As a progression, do this super, super fast. We really want to hear that quick movement through the feet. As our final and most difficult progression, add skipping to this movement, so we add a plyometric. Perfect! This is really challenging coordination wise, but revs up the nervous system and improves foot speed.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Glidingn, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.