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Ankle and foot · Motor control

Double forward / single backward steps with ladder

Double forward / single backward steps with ladder, 3 sets, 10 repetitions

Illustration of the Double forward / single backward steps with ladder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand in front of a ladder placed on the ground. Step forward by placing both feet simultaneously into each rung of the ladder, then step back by placing one foot at a time, ensuring proper foot placement control. Perform the movement slowly and precisely to improve motor control of the foot and ankle.

Tips: Keep your gaze forward, torso upright, and knees slightly bent. Focus on ankle stability with each step.

Progression: Increase the speed of execution or reduce ground contact time as the movement becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
agility ladder
Starting position
Standing in front of a ladder placed on the ground
Clinical goal
Improve motor control of the foot and ankle
Also known as
ladder step control, foot ankle motor exercise, double forward single backward ladder steps

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.