Adiletix - Agility Ladder High Knees - Step-by-Step Guide
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Agility Ladder High Knees
1 - Lay an agility ladder flat on the ground in a straight line.
2 - Stand at one end of the ladder with your feet hip-width apart and your arms bent at 90 degrees at your sides.
3 - Begin driving your right knee up toward your chest while simultaneously pushing off your left foot, landing your right foot inside the first rung of the ladder.
4 - Quickly switch legs, driving your left knee up and placing your left foot into the same or the next rung, maintaining a rapid alternating high-knee pattern.
5 - Pump your arms in opposition to your legs (right arm forward with left knee up, and vice versa) to help maintain balance and speed.
6 - Keep your core tight, chest upright, and land on the balls of your feet to minimize ground contact time.
7 - Continue moving forward through the entire length of the ladder as fast as possible while maintaining proper form.
