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Choose Your Drill: Start with basic ladder drills, such as the two-feet-in-each-box drill. As you become more comfortable, incorporate advanced movements like lateral shuffles or diagonal steps.

Ladder drills are often seen on the football field and are great for building agility and body awareness as well as general conditioning, but they're also a great tool that can be used by any gym ...

In-and-out drill with basic positioning (2-3 sets): Face the ladder as you position yourself. Place one foot on the initial step, followed by bringing the other foot onto the same step.