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Kbands Lacrosse 4x2 Ladder Sequence | Lacrosse Foot Speed

1,892 views · Published 14 May 2014 · 3:23 · Indexed 29 October 2026

Channel: Kbands Training · 2014 · Sports

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http://kbandstraining.com/kbands-lacrosse-4x2-ladder-sequence/

This video takes viewers through the lacrosse 4x2 ladder sequence, a simple but intense lacrosse drill for players of all levels. This drill can help teams develop speed, agility, balance and concentration. The exercise involves very little equipment and can be completed at the beginning of any regular training session. 

As coaches place an agility ladder flat on the field, players can warm up and attach the Kbands resistance training bands to their upper legs. At the start of the drill, players will line up at the end of the ladder and move quickly down the ladder to the other in a series of four footwork patterns. 

The first pattern will be the high knee run. Players will face forward and plant both feet in each square, driving the knees at each step. The second will be the lateral high knee, in which players will move sideways down the ladder, again planting both the left and right foot in every square. 

The third exercise in the series will be the icky shuffle, in which players face forward and step in and out of the ladder on the left and right side as they move from one end to the other.  And the final sequence will be the reverse icky shuffle, in which the side-to-side motion is executed as players move down the ladder backwards. 

The sequence can be completed in four resisted reps, followed by two reps with the resistance bands removed. For more lacrosse speed and agility drills like this one, players and coaches can explore the lacrosse training section of Kbands Training.com.

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