Ladder Agility Drills

January 27, 2016 - By 

They are an integral part of many SAQ programs and compliment many different sports and events.Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness.

Speed ladder drills are about quality and form rather than producing overload. The drills are not meant to leave you fatigued or breathless in the way that shuttle runs might, for example.

It is better to perform these drills at the start of a session after the warm up. Your muscles should be fresh to ensure good quality of movement. And because they will not leave you exhausted you can perform resistance or endurance training afterwards.

Important Tip: Print this page out and have it with you when you practise these ladder agility drills. It’s a good idea to have half a dozen dummy runs on each exercise before you begin to perform them at speed.

Here are some general guidelines for all the ladder agility drills below:

  • Push off from the balls of your feet (not the toes)
  • Pump your hands from shoulder height to hips (men) and from chest height to hips (women)
  • Keep your elbows at 90 degrees at all times
  • Keep your arms, shoulders and hands relaxed
  • Try to keep your head still as much as possible

Ladder Agility Drills

downloadHop Scotch Drill

This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won’t admit to it!).

  • Start with your feet hip width apart at the bottom of the ladder
  • Jump up with both feet and land on the left foot only in the first square
  • Immediately push off with your left foot and land with both feet in the second square
  • Immediately push off with both feet and land on your right foot only
  • Push off from your right foot and land on both feet.
  • Repeat this pattern for the full length of the ladder

download (1)

In-Out Drill
Another basic drill to master but no less effective.

  • Start with your feet hip width apart at the bottom of the ladder
  • Step into the first square with your left foot first, immediately followed by your right foot
  • With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot
  • Step back into the third square with your left foot first, followed by your right foot.
  • Repeat this pattern in fluid motion for the length of the ladder


Lateral Feet Drill
The ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed.

  • Start with both feet outside of the first square and to the left
  • Step into the first square with your left foot first, immediately followed by your right foot… in a 1-2 motion
  • Step to the right, outside the first square again with your left foot fist, followed by your right
  • Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion
  • Now step out to the left-hand side of the second square and repeat for the full length of the ladder
  • If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time

download (2)

Tango Drill
Named after the dance, when you perform this drill correctly you’ll see why. Or should it be the Foxtrot?

  • Start with both feet outside of the first square and to the left
  • Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg
  • It’s a 1-2-3 motion like you’re dancing
  • From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction
  • Repeat for the full length of the ladder

download (3)

Five Count Drill
This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you’re ahead of most of the competition!

  • Start with your feet hip width apart at the bottom of the ladder
  • Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square
  • Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right
  • Count these first five steps in a 1-2-3-4-5 manor
  • Reverse the sequence by stepping out to the right of the third square with your left foot
  • Repeat for the full length of the ladder

As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them. Developing speed and agility for your sport is a worth pursuit…


Share On Facebook
Share On Twitter
Share On Linkedin
Share On Pinterest
Share On Youtube
Posted In:  Explosiveness
  • Hello there, I think your web site might be having internet
    browser compatibility issues. Whenever I take a look at your site in Safari, it looks fine however, when opening in Internet Explorer, it’s got some overlapping issues.
    I merely wanted to give you a quick heads up! Besides that,
    great site!

    View Comment
  • My brother refommended I might like this web site.
    He used to be totally right. Thiss submit truly made my
    day. You can not believe just how much time I had spent for this info!
    Thank you!

    View Comment
  • Hi there! Do you know if they make any plugins to help with SEO?
    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing
    very good results. If you know of any please share.

    View Comment
  • It’s the best time to make some plans for the future and it is time to be happy.
    I have read this post and if I could I want to suggest you some interesting things or advice.

    Perhaps you could write next articles referring to this article.
    I desire to read even more things about it!

    View Comment
  • I just want to tell you that I am newbie to weblog and definitely savored your page. More than likely I’m likely to bookmark your blog . You really come with awesome writings. Thanks a lot for sharing with us your website.

    View Comment
  • Pretty! This has been an incredibly wonderful article. Many thanks for supplying this info.

    View Comment
  • I know this if off topic but I’m looking into starting my own weblog and was curious what all is
    required to get set up? I’m assuming having a blog
    like yours would cost a pretty penny? I’m not very internet savvy so
    I’m not 100% positive. Any tips or advice would be greatly appreciated.

    View Comment
  • Howdy! Someone in my Myspace group shared this website with us so I came to give it a look.
    I’m definitely enjoying the information. I’m book-marking and will be
    tweeting this to my followers! Great blog and brilliant design and style.

    View Comment
  • This post gives clear idea in support of the new viewers of
    blogging, that genuinely how to do blogging.

    View Comment
  • Very great post. I simply stumbled upon your blog and wanted to mention that I have truly
    enjoyed surfing around your blog posts. After all I’ll be subscribing on your rss feed and I hope you write
    once more soon!

    View Comment
  • Howdy would you mind letting me know which webhost you’re utilizing?
    I’ve loaded your blog in 3 completely different browsers and I must
    say this blog loads a lot faster then most. Can you suggest a
    good web hosting provider at a reasonable price? Kudos, I appreciate it!

    View Comment
  • Howdy! Would you mind if I share your blog with my facebook group?

    There’s a lot of folks that I think would really enjoy your content.

    Please let me know. Thanks

    View Comment
  • Wow, fantastic blog format! How lengthy have you ever been running
    a blog for? you make running a blog look easy.
    The overall look of your website is magnificent, as neatly as the
    content material!

    View Comment
  • We’re a group of volunteers and opening a new scheme in our
    community. Your site offered us with valuable info to work on. You’ve done a formidable job and our whole community will be thankful to you.

    View Comment
  • Greetings from Los angeles! I’m bored to tears
    at work so I decided to check out your site on my iphone during
    lunch break. I really like the knowledge you provide here and
    can’t wait to take a look when I get home. I’m shocked at how quick your blog loaded on my cell
    phone .. I’m not even using WIFI, just 3G .. Anyhow, awesome site!

    View Comment
  • Howdy! I could have sworn I’ve been to your blog before but after
    browsing through many of the articles I realized it’s
    new to me. Anyhow, I’m definitely delighted
    I came across it and I’ll be book-marking it and checking back frequently!

    View Comment
  • Whoa! This blog looks just like my old one! It’s on a totally different topic but it has pretty
    much the same layout and design. Excellent choice of colors!

    View Comment
  • Excellent post. I will be facing some of these issues as well..

    View Comment
  • Wow, this post is nice, my younger sister is analyzing these kinds of things, thus I am going to let know her.

    View Comment
  • I do believe all the ideas you’ve offered to your post.
    They’re very convincing and will certainly work. Nonetheless,
    the posts are very brief for novices. May you please extend them
    a bit from subsequent time? Thank you for the post.

    View Comment
  • Hey There. I found your blog using msn. This iis a really well
    written article. I’ll make sure to bookmark it and return to read
    more of your useful information. Thanks for the post.
    I will definitely comeback.

    View Comment
  • I like the helpful information you provide to your articles.

    I’ll bookmark your blog and test again right here regularly.
    I am relatively certain I’ll be informed plenty of new stuff right here!
    Good luck for the next!

    View Comment
  • My brother suggested I might like this website.
    He was once totally right. This publish actually made my day.
    You can not consider just how so much time I had spent for this info!

    Thank you!

    View Comment
  • Hmm it appears like your site ate my first comment (it was extremely long)
    so I guess I’ll just sum it up what I had written and say,
    I’m thoroughly enjoying your blog. I too am an aspiring blog writer but I’m still new to
    the whole thing. Do you have any tips and hints for first-time blog writers?
    I’d really appreciate it.

    View Comment
  • WOW just what I was searching for. Came here by searching for comprar
    descuento silagra

    View Comment
  • Piece of writing writing is also a excitement, if you be familiar with afterward you can write
    if not it is complex to write.

    View Comment
  • Hey there! This post could not be written any better!

    Reading through this post reminds me of my old room mate!
    He always kept chatting about this. I will forward this write-up to him.
    Fairly certain he will have a good read. Many thanks for sharing!

    View Comment
  • It’s arduous to seek out knowledgeable individuals on this subject, however you sound like you understand what you’re talking about! Thanks

    View Comment
  • It’s hard to search out knowledgeable people on this matter, however you sound like you know what you’re talking about! Thanks

    View Comment
  • Hi there to every one, as I am really eager of reading this blog’s post to be updated daily.
    It includes nice material.

    View Comment
  • Good post however , I was wondering if you could write a litte more on this subject?
    I’d be very grateful if you could elaborate a little bit more.

    View Comment
  • An outstanding share! I’ve just forwarded this onto a friend who was doing a little research on this.
    And he in fact bought me lunch simply because I discovered it for him…
    lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending some time to talk about this matter here
    on your web page.

    View Comment
  • I read this article fully concerning the resemblance
    of latest and earlier technologies, it’s amazing article.

    View Comment
  • I have learn several good stuff here. Definitely value bookmarking for revisiting.
    I surprise how so much effort you put to create such
    a great informative website.

    View Comment
  • I am curious to find out what blog platform you have been working with?
    I’m having some minor security problems with my latest website and I’d like to find something more
    safeguarded. Do you have any recommendations?

    View Comment
  • Hi mates, how is the whole thing, and what you want to say on the topic
    of this post, in my view its genuinely awesome in favor of me.

    View Comment
  • Hey there excellent blog! Does running a blog such as
    this require a lot of work? I’ve no expertise in computer programming however I had been hoping to start my own blog
    soon. Anyways, should you have any suggestions or techniques for
    new blog owners please share. I know this is off topic however I just
    wanted to ask. Cheers!

    View Comment
  • This text is priceless. How can I find out more?

    View Comment
  • When some one searches for his required thing, thus he/she wants to be
    available that in detail, so that thing is maintained over here.

    View Comment
  • I used to be able to find good information from your
    blog posts.

    View Comment
  • I read this post fully concerning the comparison of newest and earlier technologies, it’s awesome

    View Comment
  • Why users still use to read news papers when in this technological globe everything is existing on net?

    View Comment
  • This website was… how do you say it? Relevant!! Finally I’ve found something which
    helped me. Thanks a lot!

    View Comment
  • I got this website from my buddy who informed me regarding this site
    and now this time I am browsing this site and reading
    very informative articles at this place.

    View Comment
  • I am regular reader, how are you everybody?

    This piece of writing posted at this website is really pleasant.

    View Comment
  • I like the helpful information you provide to your articles.
    I will bookmark your blog and test again right here frequently.
    I’m quite sure I’ll be informed plenty of new stuff right right
    here! Best of luck for the following!

    View Comment
  • Thank you for the auspicious writeup. It in truth used
    to be a leisure account it. Look complicated to more brought agreeable from you!
    By the way, how can we be in contact?

    View Comment
  • fantastic points altogether, you just received a new reader.
    What may you recommend about your post that
    you made a few days in the past? Any positive?

    View Comment
  • Hiya very cool website!! Guy .. Excellent ..
    Superb .. I will bookmark your blog and take the
    feeds also? I am glad to search out a lot of helpful info here in the publish, we’d like develop
    more strategies in this regard, thanks for sharing.

    . . . . .

    View Comment
  • When someone writes an paragraph he/she keeps the plan of a user in his/her mind that how
    a user can know it. So that’s why this piece of writing
    is amazing. Thanks!

    View Comment
  • I really love your site.. Excellent colors & theme. Did you create this web site
    yourself? Please reply back as I’m trying to create my own personal site and
    would love to know where you got this from or exactly what
    the theme is named. Cheers!

    View Comment
  • Fantastic website. A lot of helpful info here.

    I am sending it to a few buddies ans additionally sharing in delicious.
    And of course, thanks on your sweat!

    View Comment
  • Howdy just wanted to give you a quick heads up.
    The text in your content seem to be running off the screen in Ie.

    I’m not sure if this is a formatting issue or something to do with browser compatibility but I figured I’d post to let you know.
    The design and style look great though! Hope you get the
    problem fixed soon. Thanks

    View Comment
  • I needed to thank you for this fantastic read!!
    I definitely loved every bit of it. I’ve got you book
    marked to look at new things you post…

    View Comment
  • When some one searches for his necessary thing, thus he/she needs to be available that in detail, therefore that thing is maintained over here.

    View Comment
  • This website was… how do I say it? Relevant!!
    Finally I’ve found something that helped
    me. Thanks!

    View Comment
  • Oh my goodness! Impressive article dude! Thank you so much, However I am encountering problems with your RSS.
    I don’t understand why I can’t subscribe to it. Is there anybody else getting
    similar RSS problems? Anyone who knows the solution will you kindly
    respond? Thanx!!

    View Comment
  • Can I just say what a comfort to uncover a person that genuinely knows what they’re discussing online.
    You actually understand how to bring an issue to light and make it important.

    More people should read this and understand this side of
    your story. I can’t believe you aren’t more popular
    given that you certainly have the gift.

    View Comment
  • I love what you guys tend to be up too. Such clever work and reporting!

    Keep up the great works guys I’ve added you guys to blogroll.

    View Comment
  • Keep on writing, great job!

    View Comment
  • I like what you guys are usually up too. This type
    of clever work and exposure! Keep up the awesome works guys I’ve added you
    guys to my personal blogroll.

    View Comment
  • This is really interesting, You’re a very skilled
    blogger. I have joined your rss feed and look forward to seeking more of your fantastic post.
    Also, I’ve shared your website in my social networks!

    View Comment
  • You actually make it seem so easy with your presentation but I find this matter to be really something which I think I would never understand.
    It seems too complicated and extremely broad for me.
    I am looking forward for your next post, I’ll try to get the hang of it!

    View Comment
  • Thank you, I have just been looking for information about this subject for a long time and yours is
    the best I have came upon till now. But, what concerning the conclusion? Are you certain concerning the supply?

    View Comment
  • hello!,I really like your writing very a lot! percentage we keep
    inn touch extra about your post on AOL? I need an expert in this house to resolve my problem.
    May be that is you! Having a look ahead to peer you.

    View Comment
  • I am sure this piece of writing has touched all the internet visitors, its really really nice
    paragraph on building up new webpage.

    View Comment
  • Do you mind if I quote a few of your posts as long as I provide credit and sources back
    to your website? My website is in the very same area of interest as yours and my
    users would really benefit from some of the information you present here.
    Please let me know if this alright with you. Many thanks!

    View Comment
  • There’s definately a great deal to learn about this topic.
    I love all of the points you made.

    View Comment
  • Greetings! I’ve been following your web site for a while now and finally
    got the bravery to go ahead and give you a shout out from
    Huffman Tx! Just wanted to say keep up the great job!

    View Comment
  • This site certainly has all of the information and facts I needed about this
    subject and didn’t know who to ask.

    View Comment
  • This blog was… how do you say it? Relevant!!
    Finally I have found something that helped me. Many thanks!

    View Comment
  • Nice blog! Is your theme custom made or did
    you download it from somewhere? A theme like yours with a few simple adjustements
    would really make my blog stand out. Please
    let me know where you got your theme. Many thanks

    View Comment
  • With credit scores within the high 600 and mid seven hundred is
    there a loan we can find that we’re able to afford?

    View Comment
  • Yoᥙ ought to tаke part in a сontest for one of thᥱ finest blogs ⲟn the internet.
    I will recommеnd this web site!

    View Comment
  • Leave a Reply

    Your email address will not be published. Required fields are marked *

    Time limit is exhausted. Please reload CAPTCHA.

    Share On Facebook
    Share On Twitter
    Share On Linkedin
    Share On Pinterest
    Share On Youtube