Agility Ladder Drills - Ankle Zig-Zag Hop (Single Leg)
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Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 6/10/2012


The single leg zig-zag hop is an advanced agility ladder drill. This drill is a great way to enhance your ability to accelerate, decelerate, and quickly change direction while maintaining balance. Due to the level of difficulty involved, it is advised to initially practice the drill at slow speeds. Once you are thoroughly comfortable with the footwork pattern, try to increase the speed of the drill.

Exercise Notes

  • Stay on your toes at all times. The zig-zag hop is a plyometric drill. The execution of the footwork should be quick and powerful in order to minimize time on the ground.
  • Once you have completed the drill on one leg, be sure to complete it on the opposite leg.
Discussion
 
Exercise Details
 
Category
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The agility ladder Ankle Zig-Zag Hop (Single Leg) is a medium difficulty exercise.
Target Muscle
Lower Body Agility
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