Men’s Physique competitors are really a hybrid between a Bodybuilder and more “traditional” athlete. One of the things that distinguishes all great athletes who perform with their feet on the ground (as opposed to an athlete such as a cyclist who creates movement from a fixed position) is the ability to move in multiple planes of motion.
There are three primary planes of motion which I’ll describe in terms of the actual movements that occur. There is the Sagittal (motion forward and back), Frontal (motion laterally), and the Transverse plane (rotational movements). In addition to these three primary planes is combination of the other planes, the Diagonal (aka Oblique) Plane, which falls in between the Sagittal and Frontal.
While this type of training may not have a blatantly obvious effect on the pure aesthetic of one’s physique, it can help one learn to move with more athletic fluidity and confidence. You can think of mastering these various movement patterns as building a movement “vocabulary.” Just as a larger vocabulary enables you to express yourself better through language, having mastery over a greater array of movement patterns will allow you to better express yourself from the ground upwards.
Though there is definitely a “motor learning” element and therefore a “learning curve”, as you get better with these and other agility patterns you should be able to perform them with a high degree of intensity. This will allow you to do interval training in a way that is much more engaging than using cardio machines or even running. The ladder requires extremely precise movement and timing which takes real concentration to carry out effectively.
Here are three basic patterns than work in the Sagittal, Frontal, and Diagonal Plane. While the transverse plane is absent here there are some ladder drills that utilize that motion but they are much more advanced and would only be added once these more fundamental patterns are mastered.
TWO IN FORWARD: This is a pure “Sagittal plane” binary pattern. One of the most basic patterns, it helps one work on forward speed and control. After you run through to the end of the ladder you will circle back to the start position but change lead legs. When doing this and other patterns concentrate on proper running form with the arms pumping directly forward and back. This can be performed with the feet close to the ground or high knees.
Note: I recommend changing the direction in which you circle back to the start each time. For all patterns I would suggest going a bit slower during this return to allow it to work as a recovery interval.
TWO IN LATERAL: This is a pure “frontal plane” binary pattern that helps one work on lateral speed and control. After reaching the end of the ladder run around to the start position but facing in the opposite direction so you can use the opposite lead leg.

ICKY SHUFFLE: Named after former Bengals Running Back Icky Woods, this pattern works in the “diagonal plane”. It is essentially a “triple step” (i.e. “ternary”) pattern. You start to one side of the ladder and move in a 45 degree angle from one square to the next. Being a triple pattern you will be starting with a different lead leg each time so it is R-L-R/L-R-L etc

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