The agility ladder slalom is perfect for lower body conditioning. This drill is a great way to enhance your ability to accelerate, decelerate, and quickly change direction while maintaining balance. There are several variations to the agility ladder slalom. It is advised to practice all drills at half speed at first. Once you are comfortable with the footwork, try to increase the speed of the drill. The following are instructions for performing the slalom drill (version 3) using an agility ladder:

Begin by standing in front of the ladder.

Movement 1: Jump into the first ladder square.

Movement 2: Jump sideways to the outside (LEFT) of the second ladder square.

Movement 3: Jump into the third ladder square.

Movement 4: Jump sideways to the outside (RIGHT) of the fourth ladder square.

Repeat the zig-zag pattern down the agility ladder. 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.