The carioca step is used in many sports. The foot pattern is sometimes referred to as a "grapevine" step. While it may seem challenging, the carioca step is fairly simple to do. But when an agility ladder is brought into the equation, it's not so easy. You might find it difficult to balance while performing the movement. Accordingly, it is advised to practice slowly at first. Once you feel comfortable with the footwork, try to increase the speed of the drill.

With the carioca step, you can expect to enhance your ability to accelerate, decelerate, and quickly change direction while maintaining balance. The key to agility ladder drills is to stay on your toes. Pretend the ground is a hot surface.

For this drill, a "1 in" foot pattern will be used. This means only one foot will enter each ladder square. Instructions for the agility ladder carioca step are as follows:

Begin by standing perpendicular to the ladder. If you plan to work your way down the agility ladder moving to your right, then your left foot will cross in front of your right foot. Once your left foot lands in the first square, take the same foot and cross it behind your right foot. Move your right foot into the next square. Rotate your hips back and forth, as it will help with foot positioning and balance. If you are working your way down the ladder from the left side, the footwork will take place in the opposite direction. Ultimately, your aim should be to do the carioca step going both directions.