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When you begin to use an agility ladder start with 4 drills and once you master these then introduce new ones.
Work the ladder in one direction and use the walk back as recovery. It is important to groove the pattern first and then increase the speed when you become comfortable with the exercise.
Do each exercise twice in turn to complete a set.
Have a short rest between sets and complete three sets in total. At the end of the session you should have completed 24 ladder runs.
As you improve try to avoid looking at your feet and concentrate on what is around you.
When you play you will need to be aware of where your opponent is as you move about the court!
