An easy and effective way to warm up before running or doing any training session is with a few minutes of work on the coordination ladder.

In this video we will see a few exercises that you can repeat 2 or 4 times per exercise and that increase the difficulty compared to the other video.

• 3 supports per space.
• Squat plus jump.
• Side step 1 foot per gap and 2 feet per gap, your choice.
• Hip hop and twist, pivoting on one foot and shifting it. 
• Jump plus 180 degree turn.
• Side scrolling backgrounds.
• Front and side jump, changing sides one yes one no and moving forward one space.
• 1 foot always out, whoever is away from the ladder enters and exits from behind.

If you don’t have a coordinating ladder, you can either paint one on the floor with chalk, mark it with masking tape, or just use the tile drawings. It’s easy, dare!