Before starting ladder drills there are a couple things to keep in mind. First make sure you fresh, especially if you are focusing on improving your footwork. The best time to perform these drills are after a complete dynamic sport warm up, prior to a strength training workout, or prior to our sport pregame or practice warm up. Secondly, if you are performing these drills as a conditioning tool, make your rest intervals shorter. If the goal of training is to improve footwork and foot speed, make the rest intervals slightly longer.
Begin each drill in a natural, athletic stance. When performing the following drills, you should lift only your knee or foot as high as required to perform the drill properly. When completing the drills, your body should once again assume an athletic stance, so as to allow movement in any direction at anytime.