Set Up: 8 hurdles at 3' spacing, ladder length the same as the hurdles (you may fold the ladder to achieve this). Put the hurdles and ladder side by side with a yard and a half between them.
Pattern: Run a zigzag pattern by going through the hurdles, hit the brakes, turn and run in the alley between the hurdles and ladder, then plant and cut down through the ladder. The space between hurdles and ladder is always a sprint zone.
Description: Once the first run is made, the athlete stays where they finished and retraces for the next pattern.
Coaching Q: Speed is of the essence. This drill incorporates speed, strength, balance, and acceleration. Jogging in the middle compromises development. The coach will only give two commands, one for where they start (hurdles or ladder) and execute in order. Since the middles is always a sprint, no need to add to instructions. Break it into sets of 6 runs then a Change-of-Direction speed break.
