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Footwork ladder to cone step

Description

Agility ladder patterns into sharp plant-and-go at cone.

Purpose

Link foot speed to effective directional change.

Learning Outcomes

  • Efficient foot placement
  • Low center at plant
  • Burst acceleration

Equipment

  • Agility ladder
  • Cones

Setup

Run ladder pattern, hit cone, execute left/right step, sprint 5–10m. Progress to ball carry and defender.

  • https://www.youtube.com/@RugbyAUOfficial
  • https://www.rugbytoolbox.co.nz/