TITLE Agility Ladder: Speed and Footwork Ladder, 4m or 8m

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Boxing is footwork with punching attached, and the ladder is where the feet get built.

Flat rungs, two lengths. The 4m ladder suits a garage, a small studio or a warm-up strip beside the bags. The 8m gives a full run for squad work, where a line of athletes goes through one after another without resetting after each rep. Ladder drills train the quick directional change that decides an exchange in the ring, and the same pattern carries into rugby, soccer and Hyrox conditioning. It rolls up into a bag. That is why it travels to away sessions when nothing else does. Made to order with a one week lead time.

Specifications

• Lengths: 4m and 8m
• Use: Footwork, speed, directional change
• Sports: Boxing, rugby, soccer, functional fitness
• Lead time: One week

Which length

Take 4m for one athlete in a small space. Take 8m for squad rotations and school groups, where the extra run keeps a line moving.

Roll it out and build the feet first.