Page 45 - Frank Sasso Boxing Footwork

Boxing Footwork Drill #9 – Agility Ladder Forward & Back

For the forward & back drill you will require an agility ladder, if you don’t
own or have access to an agility ladder simply use some tape or chalk and
draw a bunch of boxes on the floor to replicate the look of an agility ladder.

Chances are if you’ve watched or participated in agility ladder drills before
you’ve seen or performed the forward & back drill, this is a personal
favorite of mine and for good reason – it’s excellent for building fluidity and

dexterity of movement.
Begin by standing in front of your agility ladder.

As we’ll begin by moving laterally to the left side of our ladder start by
placing your left foot inside the square of your ladder, as you bring your right
foot into the ladder bring your left foot outside of the ladder square.

On your next step you’ll be stepping first with your right foot into the second
square of your agility ladder, as you step into the second square of your
agility ladder with your left foot bring your right foot outside of the agility
ladder.

Repeat alternating left and right lateral movement until you reach the end of

your ladder, then turn around and move your way laterally through the ladder
again until you have returned to your starting position.