Chalk Ladder: Quick Feet for the Run-Up

A warm-up on chalk ladders that wakes up ankles and foot speed. It prepares the run-up for the horizontal jumps.

How to play

1. In groups of five, each group draws a 10-box chalk ladder next to its cone (2 min).
2. Easy jog up and back stepping once in each box, arms active (2 min).
3. Two steps per box, then lateral entry and low skips; the teacher calls the switch (3 min).
4. Exit the ladder with three long strides to the cone and walk back (2 min).
5. Final challenge: each group invents a footwork pattern and teaches it to the next group (1 min).

Rules

• Always exit at the end of the ladder, never off the sides.
• One person on the ladder at a time; the next starts when the first passes halfway.
• Land on the balls of your feet, no heel striking.
• If the chalk fades, redraw it before continuing.

Variations

Adaptations

• Visual impairment: thick, bright chalk lines and a partner clapping the rhythm.
• Limited mobility: travel the ladder in a wheelchair, tapping each box with a hand or a pole.
• Injured ankle: acts as the pattern caller and checks that feet land inside.

Learning goals

• Activate ankles and calves before jumping.
• Increase foot speed while keeping tall posture.
• Create and share a movement pattern with the group.

Equipment for a class of 25

• chalk: 6
• cones: 6

Teacher tip

Draw a model ladder before class so groups copy the spacing. Common mistake: running hunched and staring at the ground; ask for eyes up over the last two boxes.

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