Crossover Stick – Ladder

Purpose OFP power Force absorption Ability to land in athletic position Procedure & Cues – Begin on the side of the ladder, facing down-ladder, and assume an athletic position....


Purpose

  • OFP power
  • Force absorption
  • Ability to land in athletic position

Procedure & Cues – Begin on the side of the ladder, facing down-ladder, and assume an athletic position. Shift your weight into the heel of the side you wish to move, loading the glutes, and creating a steep shin angle.  Reach the opposite arm across creating a crossover position. Maintaining hips and shoulders square,  aggressively push the hip underneath attempting to reach full adduction plus extension (OFP, pinky toe). Upon reaching the ladder quickly strike one foot down inside and prepare to bounce back to crossover position before performing the next rep. Land on the outside of the ladder in athletic position with shins angled toward the ladder. Repeat through the ladder.

Common Errors

  • Setting up with toes turned out
  • Landing with toes out
  • Landing with feel too narrow
  • Lack of full OFP

Regressions / Progressions / Lateralizations

+ Crossover Stick Backward

Tags – crossover, ladder, ofp, agility

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