Agility Ladder and Sprint to the Shown Color

After a quick run through the ladder, as students step out they look at a partner who raises a colored cone and must sprint to the cone of that color, placed in a fan 5 m away. It combines footwork, visual perception and acceleration with a change of direction.

How to play

1. Jogging and dynamic mobility: lunges with a twist, hip openers and skipping (2 min).
2. Groups of four per ladder: at the end of the ladder place three colored cones in a fan 5 m away; one partner, the signaler, stands behind with cones of all three colors (1 min).
3. Run two feet in each square; as the foot steps out, the signaler shows a color and the runner sprints to that cone (2 min).
4. Switch to a lateral pattern and the signaler shows two colors in a row: touch both cones in order (2 min).
5. Rotate roles so everyone is the signaler (1 min).

Rules

• The signaler shows the color exactly as the foot leaves the ladder, never before.
• Change direction by lowering the center of gravity, never pivoting on a locked knee.
• Walk back along the side while the next runner goes.
• Fans from neighboring groups are at least 13 feet apart.

Variations

Adaptations

• Color blindness: cones also carry a shape or number and the shape is shown.
• Limited mobility: acts as signaler and records each teammate's correct responses.
• Knee injury: does the ladder and moves to the cone at a fast walk with no sharp cuts.

Learning goals

• Combine footwork with a fast visual response.
• Perform changes of direction with safe technique.
• Raise intensity gradually before the main part of the lesson.

Equipment for a class of 25

• agility ladders: 7
• cones: 42

Teacher tip

The conflicting-color variation causes laughs and mistakes: use it to talk about selective attention in sport.

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