How to Do
How to Do Speed Ladder Ali Cross
The speed ladder ali cross should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the speed ladder ali cross.
Beginning
Beginning Speed Ladder Drills
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Speed Ladder Drills Movement
1. Begin this speed ladder drill by facing the side of the ladder.
2. By moving sideways, bring your trail leg across the front of your body and step into first rung of the ladder.
3. Jump sideways, bring your trail leg outside the ladder and simultaneously bring lead leg into second rung of the ladder.
4. Jump sideways again, and bring your trail leg into third rung of the ladder and simultaneously bring lead leg outside of the ladder.
5. Continue this sequence through the remainder of the ladder.
Benefits
Speed Ladder Drills Benefits
They strengthen your joints, ligaments, and tendons while also improving three major fitness factors: speed, agility, and quickness.
