Hey guys. I used to play soccer forever and this was my ladder workout. Do you think I should add or drop anything?
Beginning
Forward One-In: R-L in alternate squares
Forward Two-In: R-L, R-L in each square
Half Carioca: (Sideways) R-L crossover in alternate squares
Lateral One-In: (Sideways) R-in, R-out, L-in (adjacent square), L-out
Lateral Two-In: (Sideways) R-in, L-in, R-out, L-out in each square
180's: (Sideways) 180 degree jumps hitting each box
Forward Slalom Jump: R-in, L-out; L-in, R-out in alternate squares
Forward Snake Jump: (Sideways) L-in, R-out, 2-90 deg. CCW jump turns w/ L as pivot; L-in, R-in, 2-90 deg. CW jump turns w/ R as pivot
Forward Shuffle: R-in, L-in/R-out; L-in, R-in/L-out in alternate squares
Proprioceptive Combinations
Two-In Ali Shuffle: (Sideways) R-in/L-out; L-in/R-out in each square
One-In Ali Shuffle: (Sideways) R-in/L-out; L-in/R-out in alternate squares (emphasized hip rotation)
Lateral Right-In: (Sideways) R-in/L-out (back); R-in/L-out (front) in alternate squares (back leg is always out)
Lateral Left-In: (Sideways) R-out (back)/L-in; R-out (front)/L-in in alternate squares (front leg is always out)
Backwards Snake Jump: (Sideways) R-in, L-out, 2-90 deg. CCW jump turns w/ R as pivot; L-in, R-in, 2-90 deg. CW jump turns w/ L as pivot
Backward Slalom Jump: (Backwards) R-in, L-out; L-in, R-out in alternate squares
Backward 180 Slalom: (Backwards) R-in, L-out; 180 degree jump to next square keeping R-in
Backward Shuffle: (Backwards) R-in, L-in/R-out; L-in, R-in/L-out in alternate squares
Change of Direction Footwork Drills
Forward Cross-Step: R-out, L-out; R-in, L-out, R-out (outside foot always crosses over inside foot to land alone in alternate squares)
Backward Cross-Step: (Backwards) R-out, L-out; R-in, L-out, R-out (outside foot always crosses over inside foot to land alone in alternate squares)
Forward Same-In: R-in, L-cross-out, R-cross-in, L-cross-out in each square
Backward Same-In: L-in, R-cross-out, L-in, R-cross-out in each square (right leg always crosses behind)
Forward Shuffle Bound: R-in, R-out/L-in; next square: L-in, L-out/R-in; etc. (weight shifts to the outside leg before stepping to the next square)
Backward Shuffle Bound: (Backwards) L-in, L-out/R-in; next square: R-in, R-out/L-in; etc. (weight shifts to the outside leg before stepping to the next square)
Forward Cross-Step Bound: L-cross-in, R-cross-out, L-out; next square: R-cross-in, L-cross-out, R-out; etc.
Backward Cross-Step Bound: (Backwards) R-cross-in, L-cross-out, R-out; next square: L-cross-in, R-cross-out, L-out; etc.
