Ladder Split-Step Reaction

Develop fast feet and a well-timed split step and first move.

• Players2
• Time10 min
• EquipmentAgility ladder (or chalk lines), balls

Setup: Agility ladder lying along the baseline. Partner stands a few feet in front of the end of the ladder holding a ball in each hand at shoulder height.

1. Player does a quick-feet ladder pattern (two feet in each square).
2. At the end, partner drops one ball.
3. Player split steps and sprints to catch it after one bounce.
4. Repeat 10 times with different ladder patterns.

Coaching cues

• Light, quick feet
• Split when the partner drops
• Explosive first step toward the ball

Common mistakes

• Looking down at the ladder at the end
• Slow reaction to the drop

Progression: Partner stands further back or only drops after a fake.

Back to the Drill LibraryPrint drill