Agility Ladder Squat Jump in Out
The agility ladder squat jump in out is a plyometric drill that targets the quadriceps and challenges coordination, speed, and lower body power. It combines ladder footwork with explosive squat jumps to improve agility and cardiovascular conditioning.
How to do it
- Set up an agility ladder flat on the ground.
- Stand at one end of the ladder with your feet together.
- Jump both feet into the first square, then jump them out to either side.
- Immediately drop into a squat position, keeping your chest up and knees tracking over your toes.
- Explode upward and move to the next square, repeating the in-out squat pattern down the length of the ladder.
- Continue for the desired number of passes.
Form cues
- Keep your chest upright as you drop into the squat.
- Land softly on the balls of your feet to absorb impact.
- Keep your knees tracking directly over your toes.
- Move quickly and lightly through the agility ladder.
Breathing: Inhale as you jump and lower into the squat, and exhale sharply as you explode upward.
Common mistakes
- Land with stiff legs, which increases joint stress and reduces shock absorption.
- Letting the knees cave inward, which places unnecessary strain on the knee joints.
- Looking down at your feet the entire time, which pulls your chest forward and rounds your back.
Muscles worked
Primary: quads. Secondary: glutes, calves, core.
Suggested sets & reps
Get fitter
3 sets x 4 passes, rest 60 seconds
Lose weight
3 sets x 30 seconds work, rest 45 seconds
Build muscle
3 sets x 8-10 passes, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp joint pain in your knees or ankles, ease off and choose a gentler option.
- If you are recovering from a lower-body injury, check with a professional before attempting high-impact plyometrics.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I need an actual agility ladder to do this?
Not necessarily. You can use chalk, tape on the floor, or even imaginary lines to mark the squares.
Why do my knees hurt during jump training?
Knee discomfort often stems from landing with stiff legs or letting your knees collapse inward. Focus on soft landings and keeping your knees aligned with your toes.
How often should I include plyometric ladder drills in my routine?
Once or twice a week is plenty for beginners, as high-impact movements require adequate recovery time for your joints.