2022 National Champion Zia Cooke demonstrates a great ladder warmup. Ladder agility is great to work on quick footwork and prepare you for all different types of movement in practice/games. All you need is an agility ladder and space to perform the exercises. Check out the full drill breakdown in the video below!

Ladder Workout with Zia Cooke

• Bunny Hops x2
• Single Leg Bounds x2
• Lateral Shuffle x2
• In, In, Out, Out Shuffle x2
• Side Flutter Hops x2

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Train Like a Champion: Access more drills from Zia Cooke

We recently released a series of drills and workouts for our Dr. Dish Fam to train alongside Zia. Players will work on various skills such as ball handling, floaters, shooting, and agility. Access her FREE workouts.