Cardio exercise

Ladder Drills

How to do it

Lay an agility ladder flat on the ground and stand tall at one end with the arms relaxed and ready.
Drive the knees up to quickly place one foot in each rung, following the called pattern such as in-in-out or lateral shuffles.
Stay on the balls of the feet and push off through the calves for a fast, springy turnover.
Keep the quadriceps engaged to control the knee drive rather than letting the legs flail loosely.
Look forward rather than down at the rungs to keep posture upright through each pass.
Move continuously to the end of the ladder, turn, and reset for the next pattern without a long pause.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises