Stop-and-Start Lane Ladders

Objective: Classic ladder conditioning with a purpose: full stops, both directions, honest lines. Setup: Whole team on the goal line in three waves. Execution: Sprint to the near blue, full stop, back to the goal line, full stop. Then to the red line and back; then the far blue and back. Face the SAME wall on every stop so both sides get worked. 3 rounds, 90 seconds rest. Coaching points: Stops are full — spray, hips low, both skates. First three strides out of every stop are the workout. Last rep same speed as the first — that's the standard.