Game version
Team ladder: do the squat, push-up and lunge ladder together, cheering each rung. Stop any rung where your form slips.
Bodyweight Strength Ladder
A climbing set of squats, push-ups and lunges for strength endurance late in a match.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 2 squats, 2 push-ups and 2 lunges each leg.
- Ages
- 14 and up
- Time
- 15 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Nothing to bring
- Level · skill
- Advanced · Fitness
The steps
How it works
- Do 2 squats, 2 push-ups and 2 lunges each leg.
- Add 2 reps to each exercise every round up to 10.
- Rest 45 seconds between rounds.
- Stop a round early if your form breaks.
Coaching point
Quality first. Every rep looks the same.
Safety: Stop if you feel sharp pain in a joint.
Make it fun
Play it, don't drill it
Challenge
Choose your rung: Less, Core or More. Match or add one rung only if your form stays clean, and compare only with your own last time.
Story
You are climbing a castle tower one stone step at a time.
My best
Beat your own count
Beat your own best. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.