Pattern: Face the side of the ladder. Split hop so that one foot is in the first box of the ladder. Then split hop again so that the outside foot is in the next box and the lead foot is now outside of the ladder. Repeat this all the way down the ladder, touching each box one time, alternating which foot is inside and outside of the ladder.
Arms: 90-degree sprinting angle. Pump your arms more than normal for a ladder drill, since we are moving the legs much more here.
