[See diagram for set up]

If you don’t have a progression speed ladder, use strips of tape to mark appropriate distances between rungs.

Technique

• Assume football stance at beginning of ladder
• Run through ladder placing one foot between each rung
• After sixth rung, explode into 20-yard sprint

Reps/Rest Time: 4/60 seconds

Adaptation: Once you’re comfortable performing the drill, take away the ladder and simulate the drill on feel.

Benefit: This teaches you to lengthen your strides as you run. You can’t start a car in fourth gear, and it’s the same with running. So the ladder teaches athletes to start in first gear steps and progress from there.

Krasinski’s Keys

1. Your first step should be short and quick.

2. Don’t pop or raise up; maintain a good forward lean without bending.

3. Drive yourself down field by applying as much power and force to the ground as possible.