The hop scotch agility ladder drill is fairly simple to perform. This drill has a number of applications. It can be used for general fitness. It can also be used as a progression for more advanced agility ladder drills. In sports, the hop scotch drill will help to enhance first-step quickness, multi-directional speed, and the ability to stop on a dime and quickly change direction. Instructions are as follows:

1. With both feet, jump to the sides of the first ladder square (e.g. straddle the square).

2. With one foot, jump to the center of the next square. At the same time curl the opposite leg quickly.

3. Repeat the pattern in alternating fashion to advance down the agility ladder.

As you perform the drill, move quickly and methodically. Stay on your toes at all times. The aim should be to minimize ground contact as much as possible.