Mobility

Ladder Shuffle Hop

Ladder Shuffle Hop is an engaging lower body exercise that boosts cardio, agility, speed, and endurance. It incorporates sideways shuffle through a ladder with a hop, improving coordination and flexibility.
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Ladder Shuffle Hop instructions
Step-by-step instructions
1
Start by standing on one side of an agility ladder or similar marked line on the floor.
2
Jump off with both feet, landing in the first square of the ladder.
3
Next, jump off to the side again but this time landing with one foot in the next square of the ladder and the other foot outside the ladder.
4
Swing your arms in rhythm with your jumps to maintain balance.
5
Continue this hopping procedure, alternating between landing with both feet in a square and one foot in and one foot out, until you reach the end of the ladder. You can speed up as you get used to the motion.
Start by standing on one side of an agility ladder or similar marked line on the floor.
Jump off with both feet, landing in the first square of the ladder.
Next, jump off to the side again but this time landing with one foot in the next square of the ladder and the other foot outside the ladder.
Swing your arms in rhythm with your jumps to maintain balance.
Continue this hopping procedure, alternating between landing with both feet in a square and one foot in and one foot out, until you reach the end of the ladder. You can speed up as you get used to the motion.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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