Name: Playbook - Tom Taylor - WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]
Uploaded: 2021-01-18T11:49:53.044Z
Duration: 15 min
Description: WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]

Hey guys, thought I’d share some of my favorite footwork drills that I use with my athletes and fighters – ones that also double as a great warm-up.

Equipment: Agility Ladder (or similar markings on the ground #workwithwhatyougot)

EVERYTHING begins with footwork. Balance, speed, explosiveness, and agility are all skills I constantly work to develop and improve. This ladder warm-up will not only get the blood pumping, but the intention & focus needed will also activate the mind-muscle connection ultimately supporting your athletic performance.

Follow the protocol re tempo. Some moves may come more naturally than others. If you haven’t nailed a footwork pattern after a couple of rounds, take your time. When moving laterally down the ladder, be sure to switch lead legs. Don’t be surprised if one side is easier than the other – working those sticky spots will help create much-needed symmetry in our bodies.

Have fun and fire those feet! Tag me @T3Athletics and let me know how you did!

- Use these rounds in FIRST GEAR to really learn the footwork (ie. take it a bit slower if needed)
- KEEP SCROLLING FOR EXERCISE DESCRIPTIONS
-----
- Always move as lightly as possible on the balls of your feet, with your upper body and core active and helping lateral/rotational movements
- To take it up a level, challenge yourself to one of the following between footwork drills:
   - High Knees/Broad Jump Burpees/Skaters down and back the outside length of the ladder, OR
   - 10 x Burpees/Jump Squats/V-Sits at the head of the ladder (or any Exercise that is your focus for this day!)

[2-Foot Hop-In Hop-Out]
- Facing forward, hop in and out of each square staying light on the balls of your feet
- For an extra challenge, stay as low as possible in an athletic squat position for the entire set or hop backwards on the way back
- 1 Rep = 1 Length of the Ladder

Ladder 2-Foot Hop-In Hop-Out

[(Half) Carioca]
- Moving laterally, grapevine your feet, alternating stepping in front and then behind the foot and always staying light on the balls of your feet
- For the Half-Carioca, you will never have more than one foot in each square
- Once you’re comfortable with the footwork, tighten up your footwork to a full Carioca so that each foot lands once in each square when moving down the ladder
- Rotate/corkscrew your hips and make sure your arms are active and move with the motion of your hips – this will help with foot positioning and balance
- Be mindful of the direction of movement down the ladder and be sure to work both sides!
- 1 Rep = 1 Length of the Ladder

Ladder (Half/Full) Carioca

[In & Out Push-Ups]
- Start in a plank position facing down the ladder with hands on either side of the first square
- Lower your body down into a push-up, then perform a plyo push-up, landing your hands inside the first square and immediately lowering your body into a close-grip/tricep push-up
- Upon extension, perform a forward-moving plyo push-up with your hands landing on either side of the second square
- Continue on as above, moving forward square by square
**If you are still working on a full plyo push-up:
    - Complete a push-up and then walk your hands to the inside of the     square to perform a close-grip push-up
   - Upon extension, walk your feet and hands forward, maintaining your plank position, until your hands are on the outside of the next square
   - Continue on as above to the end of the ladder`
**For an extra challenge, try moving backwards down the ladder
- 1 Rep = 1 Length of the Ladder

Ladder In & Out Push-Ups

[Dance-Dance-Revolution]
- The footwork for this move is similar to the Half-Carioca, except you are facing down the ladder and changing direction after each complete footwork sequence
- To begin, face forward on the left side of the ladder and step the left foot behind the right and into the first square
- Step the right foot in front of the left and to the outside of both the left foot and ladder
- Step the left foot to the inside of the right foot/outside of the ladder (ie. you will be square forward with both feet to the right of the ladder)
- Continue on by stepping the right foot behind the left and into the next square of the ladder, then righting your balance and stepping the left in front of the right, landing on the opposite side of the ladder, etc…
- At no time will BOTH feet ever be grounded in the same square
- For an extra challenge, try moving backwards down the ladder
- 1 Rep = 1 Length of the Ladder

Ladder Dance-Dance-Revolution

[Ickey Shuffle]
- The Ickey Shuffle is similar to Dance Dance Revolution with a slight variation to the footwork that is more intuitive to most people!
- To begin, face forward on the left side of the ladder and step the right foot into the far side of the first square
- Quickly step the left foot into the same square right beside the right foot and then immediately step the right foot outside of the square, followed immediately by the left foot
- Continue on by stepping the left foot into the far side of the next square, then stepping the right foot into the same square, etc.
- For a split second, BOTH feet will be grounded in EACH square as you move down the ladder
- For an extra challenge, try moving backwards down the ladder
- 1 Rep = 1 Length of the Ladder

Ladder Ickey Shuffle

[Jab-Pivot-Jab-Cross]
- Moving laterally down the ladder, step the front foot into each square, throwing a jab, jab-cross, or any combo you like before hopping back so that both feet are outside the square
- Every few squares, pivot to the opposite side of the ladder (pivot either way but try to mix it up!) before stepping the front foot back outside the square
- Be mindful of the direction of movement down the ladder and be sure to work both sides!
- 1 Rep = 1 Length of the Ladder

Bonus**Ladder Jab-Pivot-Jab-Cross

FIRST GEAR

- You're now familiar with the footwork - it's time to take that tempo up a level!
- KEEP SCROLLING FOR EXERCISE DESCRIPTIONS
-----
- Always move as lightly as possible on the balls of your feet, with your upper body and core active and helping lateral/rotational movements
- To take it up a level, challenge yourself to one of the following between footwork drills:
   - High Knees/Broad Jump Burpees/Skaters down and back the outside length of the ladder, OR
   - 10 x Burpees/Jump Squats/V-Sits at the head of the ladder (or any Exercise that is your focus for this day!)

[(Half/Full) Carioca]
- Moving laterally, grapevine your feet, alternating stepping in front and then behind the foot and always staying light on the balls of your feet
- For the Half-Carioca, you will never have more than one foot in each square
- Once you’re comfortable with the footwork, tighten up your footwork to a full Carioca so that each foot lands once in each square when moving down the ladder
- Rotate/corkscrew your hips and make sure your arms are active and move with the motion of your hips – this will help with foot positioning and balance
- Be mindful of the direction of movement down the ladder and be sure to work both sides!
- 1 Rep = 1 Length of the Ladder

MID GEAR

- If you’re ready, we’re hitting turbo.  Keep those lower body muscles alive to help support your joints and avoid injury
- KEEP SCROLLING FOR EXERCISE DESCRIPTIONS
-----
- Always move as lightly as possible on the balls of your feet, with your upper body and core active and helping lateral/rotational movements
- For an extra challenge, between each Exercise choose either:
   - High Knees/Broad Jump Burpees/Skaters down and back the outside length of the ladder, OR
   - 10 x Burpees/Jump Squats/V-Sits at the head of the ladder (or any Exercise that is your focus for this day!)

TURBOOOOOO

WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]

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I didn't need my arms today anyway...awesome workout for the arms, shoulders, back, core....thanks Tom!

OUCCCCCHHHH!!! Another hard shit kicking, back breaking, leg cramping workout! My back and hands are already shaking!

WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]

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