The agility ladder slalom is ideal for lower body conditioning. There are several variations to the slalom ladder drill. It is advised to practice all drills at half speed at first. Once you are comfortable with the drill, you can increase your foot speed. Ultimately, your aim should be to do the drill as quickly as possible. The following are instructions for performing the slalom drill using an agility ladder:

Start by standing in front of the ladder. Zig-zag your way through the ladder by jumping with both feet. Only one foot should remain in the square at any given time (see video demo). The other foot should go outside the ladder. Try to keep your head straight. Avoid looking down at the ladder as much as possible. Your back should remain erect during the drill.

Be sure to stay on your toes at all times. The ladder slalom is a plyometric drill. You are trying to develop muscular power in order to generate maximum force quickly. Thus, a useful visualization tool is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.