在【深入解剖麥克波羅伊肌力與體能訓練系統】的講座中所提供的2016年夏季課表（Excel）檔案中，第一階段的動作（Phase 1 Movement）的橫向日（Lateral Movement）中，有關於 Movement Skills 及 Ladder 的動作示範，以下做整理：

Lateral Warm Up：

1. Lateral Skip (think push off trailing leg, don’t cross feet)
2. Cross Behind Skip (think about pushing with the lead foot)
3. Cross In-front Skip (same movement, but think about pushing up and over with the trailing foot)
4. Side Shuffle (think about pushing with the trailing foot, stay square!)
5. Carioca (nice and tall, shoulders stay square, disassociate hips from shoulders)

6. Lateral Crawl

而繩梯（Ladder）的部份，檔案中的F表示前後，B表示後退：

1. Shuffle wide + stick (1,2 stick for 2 seconds!)
2. Cross in front (cross in front, both feet out)
3. Cross behind (same thing but cross behind)
4. In In Out Out (start with feet straddling the ladder)
5. Scissors (start with leading foot in ladder, opposite hand forward)

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