How can agility ladder drills improve speed and quickness for runners. What are the top 9 speed and agility ladder drills to enhance performance. Which techniques maximize the benefits of ladder training for athletes.
The Power of Agility Ladder Training for Runners
Agility ladder drills have become an indispensable tool for runners seeking to enhance their speed, quickness, and overall athletic performance. These versatile exercises offer a multitude of benefits, from improving foot speed and coordination to boosting agility and mental focus. By incorporating agility ladder drills into their training regimen, runners can develop the quick-twitch muscle fibers and neuromuscular connections essential for explosive movements and rapid changes in direction.
Agility ladders are particularly effective when used as part of a comprehensive Speed, Agility, and Quickness (SAQ) program. They provide a low-impact, high-intensity workout that can be tailored to suit athletes of all levels, from beginners to elite competitors. The beauty of these drills lies in their focus on quality of movement rather than sheer physical exertion, making them an excellent addition to the early stages of a training session when muscles are fresh and receptive to skill development.
Maximizing the Benefits of Agility Ladder Drills
To get the most out of agility ladder training, it’s crucial to approach the drills with proper form and technique. Here are some key guidelines to keep in mind:
- Push off from the balls of your feet, not your toes
- Maintain a consistent arm motion, pumping from shoulder to hip height
- Keep your elbows bent at 90 degrees throughout the exercises
- Relax your arms, shoulders, and hands to promote fluid movement
- Minimize head movement to maintain balance and focus
By adhering to these principles, runners can ensure they’re maximizing the effectiveness of each drill and reducing the risk of injury. It’s also recommended to start with slower, controlled movements before gradually increasing speed as proficiency improves.
Top 9 Agility Ladder Drills for Runners
Now, let’s explore nine essential agility ladder drills that can take a runner’s performance to the next level. Each of these exercises targets specific aspects of athletic ability, from basic footwork to complex multi-directional movements.
1. Simple Hops
The foundation of agility ladder training, simple hops build basic coordination and foot speed. How are they performed? Start at one end of the ladder and hop with both feet into each square, progressing down the length of the ladder. For an added challenge, try single-leg hops to improve balance and unilateral strength.
2. Zig-Zag Hops
Zig-zag hops introduce lateral movement and quick direction changes. Begin by hopping into the first square, then hop diagonally forward to land outside the ladder. Alternate sides as you progress, creating a zig-zag pattern. This drill enhances agility and proprioception, crucial skills for navigating uneven terrain during trail runs.
3. Lateral Hops
Lateral hops target the often-neglected lateral plane of motion. Face sideways to the ladder and hop from square to square, moving sideways down its length. This exercise strengthens the hip abductors and adductors, improving stability and reducing the risk of common running injuries.
4. In-and-Out Hops
In-and-out hops challenge runners to quickly alternate between narrow and wide foot positions. Start with both feet outside the first square, hop in with both feet, then immediately hop out to straddle the next square. This drill improves lower body power and coordination, essential for maintaining efficiency during long runs.
5. High Knees
High knees through the agility ladder combine cardiovascular work with precise foot placement. Run through the ladder, lifting your knees high and placing one foot in each square. This exercise enhances running form and knee lift, contributing to a more powerful stride.
6. Ickey Shuffle
Named after former NFL player Ickey Woods, this drill involves a three-step pattern: in, in, out. Step into a square with your lead foot, follow with the back foot, then step out to the side with the lead foot. Alternate lead feet as you progress. The Ickey Shuffle improves footwork and mental agility, skills that translate to better performance on technical running routes.
7. Lateral In-and-Out
This drill combines lateral movement with quick in-and-out steps. Stand sideways to the ladder, hop into the first square with your inside foot, bring the outside foot in to join it, then hop out with the inside foot leading. Continue down the ladder, then switch sides for balance. Lateral in-and-outs enhance hip mobility and lateral quickness, beneficial for cross-country runners navigating varied terrain.
8. Hopscotch
The hopscotch drill mimics the childhood game but with a focus on speed and precision. Start with both feet outside the first square, hop in with both feet, then hop out to straddle the next square. Alternate between single and double foot landings as you progress. This exercise improves explosive power and foot speed, translating to faster starts and better acceleration in races.
9. Crossover Shuffle
The crossover shuffle challenges runners to maintain balance while moving laterally and crossing their feet. Face sideways to the ladder and step into the first square with your lead foot, cross your back foot over into the next square, then step out with your lead foot. Continue this pattern down the ladder. This advanced drill enhances coordination and agility, particularly beneficial for trail runners who frequently encounter obstacles and uneven surfaces.
Incorporating Agility Ladder Drills into Your Training Routine
How can runners effectively integrate these drills into their existing training programs? The key is to start gradually and focus on quality over quantity. Begin by incorporating 2-3 agility ladder sessions per week, ideally after your warm-up but before the main workout. Start with 3-4 repetitions of each drill, focusing on proper form and controlled movements.
As your proficiency improves, you can increase the number of repetitions, add more complex drills, or introduce speed variations. For example, you might perform a drill at 50% speed for the first pass, 75% for the second, and 100% for the third. This progressive approach helps develop both precision and speed.
Advanced Techniques for Experienced Runners
Once you’ve mastered the basic drills, there are several ways to increase the challenge and continue improving your performance:
- Combine multiple drills into complex sequences
- Introduce directional changes mid-drill
- Add resistance with bands or weighted vests
- Incorporate cognitive challenges, such as responding to visual or auditory cues
- Use multiple ladders to create longer, more varied sequences
These advanced techniques not only enhance physical performance but also improve mental agility and decision-making skills under pressure – valuable assets in competitive racing scenarios.
The Science Behind Agility Ladder Training
What makes agility ladder drills so effective for runners? The answer lies in the neurological adaptations that occur during this type of training. Agility ladder exercises stimulate the development of new neural pathways, improving the communication between the brain and muscles. This enhanced neuromuscular coordination results in faster reaction times, improved proprioception, and more efficient movement patterns.
Moreover, the repetitive nature of these drills helps to ingrain proper movement mechanics, creating muscle memory that translates to more efficient running form. The quick, precise movements required in agility ladder training also engage and strengthen the stabilizing muscles in the legs and core, contributing to better overall balance and injury prevention.
Customizing Agility Ladder Workouts for Different Running Disciplines
While agility ladder drills offer benefits to all runners, the specific focus may vary depending on the type of running you primarily engage in. Here’s how different running disciplines can tailor their agility ladder training:
Sprinters
Sprinters should emphasize drills that improve explosive power and acceleration. High-intensity exercises like rapid-fire foot taps and single-leg hops can help develop the quick-twitch muscle fibers crucial for burst speed. Incorporating short rest periods between drill sets can also help improve anaerobic capacity.
Middle-Distance Runners
For middle-distance runners, a balance of speed and endurance is key. Mixing high-intensity drills with more sustained exercises like lateral shuffles can help improve both quick movements and the ability to maintain form over longer distances. Adding tempo runs immediately after ladder drills can help transfer the improved coordination to race-specific paces.
Long-Distance Runners
Marathon runners and ultra-athletes can benefit from agility ladder drills that focus on maintaining efficient form and preventing fatigue-related technique breakdown. Longer sequences of lower-intensity drills, combined with exercises that challenge balance and proprioception, can help improve running economy and reduce the risk of injury during extended efforts.
Trail Runners
Trail runners face unique challenges that require adaptable agility. Incorporating uneven surfaces or obstacles around the ladder can simulate trail conditions. Drills that involve quick direction changes and lateral movements are particularly beneficial for navigating technical terrain.
By tailoring the intensity, duration, and complexity of agility ladder drills to your specific running discipline, you can maximize the transfer of skills to your primary events and see more significant improvements in performance.
Measuring Progress and Setting Goals with Agility Ladder Training
How can runners track their improvement and set meaningful goals for their agility ladder training? Here are several strategies to consider:
- Timed Drills: Measure how long it takes to complete a specific drill or sequence. As your speed and efficiency improve, you should see your times decrease.
- Error Counting: Keep track of the number of mistakes (e.g., missed steps or loss of balance) during a set number of repetitions. Aim to reduce errors over time while maintaining or increasing speed.
- Complexity Progression: Start with basic drills and gradually introduce more complex variations. Set goals to master new drills or combinations within a specific timeframe.
- Video Analysis: Record your drills to analyze your form and identify areas for improvement. This visual feedback can be incredibly valuable for refining technique.
- Performance Transfer: Monitor how your improvements in agility ladder drills translate to your running performance. Look for improvements in race times, particularly in events that require quick accelerations or changes of direction.
Remember that progress in agility training can be non-linear. Some days you may feel more coordinated than others. The key is to focus on long-term trends rather than day-to-day fluctuations. Consistency in practice will yield results over time.
By regularly assessing your performance and setting specific, measurable goals, you can maintain motivation and continue to challenge yourself with agility ladder training. Whether you’re aiming to shave seconds off your sprint time or improve your trail running agility, the ladder can be an invaluable tool in your quest for running excellence.
Agility Ladder Drills – Sport Fitness Advisor
There are few stations more versatile in a circuit workout than the agility ladder. From drills focusing on speed, to agility, to strength, whatever your goals are, there’s a way to incorporate your agility ladder into the mix. If you’re getting into circuit workouts and looking for the next tool to add to your collection, an agility ladder should be near the top of your list. For longer drills, a second ladder is even handy to have around when you need it.
Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness.
They are an integral part of many SAQ programs and compliment many different sports and events.
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
Here are 35 of the best agility ladder drills for circuit training programs. Each drill comes not only with a description, but also a video showing you how to perform them. Whether you’re an experienced user of the ladder looking for new varieties, or are adding the ladder to your routine for the first time, these drills have you covered.
Contents
Basic Agility Ladder Exercises
The agility ladder can really trip you up in the beginning, as even a tiny misstep causes it to pull out of position if the ends are not staked down. If you’re new to using the agility ladder, consider trying out some basic exercises first to get your feet wet without turning the difficulty up to ten. They’ll help you get acclimated to the ladder in the beginning, but remain useful additions to any circuit even when you’re comfortable with more complex drills.
Simple Hops
Hopping down the length of the ladder is the most basic of all agility ladder exercises, but don’t make the mistake of thinking you’re not still getting a great workout when you do it. Simply hop along the entire ladder, landing one time in each square. You can perform hops with both feet at once, or add difficulty by going down with one foot and back with the other. Single leg hops force you to provide more force with each leg than when they are both being used, and also help you work on your balance as you are hopping on a narrow base.
Zig Zag Hops
Turn things up a notch by changing to a zig zag pattern with your hops. First hop into one of the squares, then hop forward and to the left so that you land next to the ladder even with the next rung. Hop back in then across to the right this time, even with the next rung. Adding in the extra hops makes each pass of the ladder more challenging, while the changes in direction help to build agility and balance. As with simple hops, you can move to one leg to increase the difficulty.
Lateral Hops
Change the way you move through the ladder by turning sideways than hopping down one block at a time, using one foot or both at the same time. Lateral hops are great for building your balance as it is a less natural way to move than forward and backwards, and also help you to develop your lateral movement for use in sports like basketball where you often need to move left or right while still keeping your hips pointing forward towards your opponent.
Lateral In and Out Side Hops
Start standing at the end ladder as if you were going to perform lateral hops, then take a small step back so you are not aligned with the ladder. Hop forward and to the side to hop into the first square of the ladder, then hop straight back to pop out of the ladder again. Continue down the ladder, moving to the next rung on the forward hop then straight back on the exit hops. If performing the hops on one leg, try it while hopping on the leg that matches the direction you are moving as well as the opposite leg and note the difference between the two when finding your balance.
Forward, Forward, Back Hops
Adding a change of direction adds more difficulty to your routine than you might imagine for what still seems like such simple moves. Two steps forward and one step back is enough to keep you progressing down the ladder, but it adds significantly more jumps to the pass and adds the tweak of needing to stop your forward momentum every two hops so you can’t just fly through on auto pilot.
Inside, Outside Straddle Hops
Agility ladder exercises which combine narrow and wide landings is another great way to keep your body guessing and get the most out of your ladder. For straddle hops start facing down the ladder then hop in with both feet. Take a half jump forward so you are level with the next rung and spread your legs to land straddling the ladder. Continue down the ladder landing in each square and on either side of each rung.
Hop Scotch
When you hear hopscotch you may think of the childhood game, but it’s also one of the best agility ladder exercises around. Starting at the end of the ladder, hop into the first square on just your left foot, then hop forward to straddle the next rung. Hop back in on your right foot and again straddle the following rung. Continue down the ladder alternating which foot is landing in the ladder each time.
Hip Switch
If you’re in search of agility ladder exercise to work on increasing your hip speed, hip switches are a great option.
Stand so that your left foot is positioned facing down the ladder and your right foot is facing alongside it. Hop and turn your hips to the left so your left foot lands where your right foot was previously, and your right foot lands in the first square. Hop again to turn your hips back perpendicular to the ladder, with your left foot landing in the first square and your right foot outside the ladder. Continue alternating down the entire ladder, then come back the other way with your right foot starting aligned with the ladder and left foot down the outside.
Sideways Toe Taps
Stand with your right foot down in the first square with the ladder extending to the right and your left foot stepped back. Hop to your right slightly while pulling your right foot back out of the ladder and bringing your left foot forward to land in the first square. Hop to your right again, bringing your left foot out and your right foot into the second square to reset your stance, then continue for the length of the ladder.
Broad Jumps
Add some strength building to your agility ladder exercises with broad jumps. Take a deep squat then hop forward multiple squares at once. You can adjust the number of squares you target to your size and athletic ability. In addition to the strength training of the squats, aiming for precise jumps allows you to work on your body control.
Speed Building Agility Ladder Drills
Once you’ve mastered the basics of the agility ladder, it’s time to start ramping things up with faster movements. These drills require you to get your feet moving quickly and keep them that way for the entire length of the ladder. Not only will they improve your foot speed, but they also will have your heart pumping as they help to build your cardio.
One in Run
If you’re looking for agility ladder exercises to add into a chain of exercises, the one in run is a perfect addition for speed building. Run through the ladder as quickly as possible without skipping any squares and stepping one foot down in each of them as you go.
Fast Feet
If you want to improve your foot speed, there is no better option than with fast feet. Start at one end of the ladder and move straight down it as fast as you can, being sure to touch both feet down in each square of the ladder. Performing fast feet well forces you to take short, choppy steps all while paying careful attention to avoid clipping the ladder with your toes as you progress forward.
Fast Feet with High Steps
Once you are comfortable completing fast feet without having to slow down too much you’re ready to increase the difficulty with the use of hurdles. Position them so that each hurdle is aligned directly over a rung. Adding hurdles forces you to make high, hopping steps to clear them, breaking up your flow and increasing the concentration required. To adjust the difficulty change the number of squares between hurdles. The shorter the distance the more difficult the exercise.
The Ickey Shuffle
Named because it bears a resemblance to an endzone dance from former Cincinnati Bengal’s running back Ickey Woods, the Ickey Shuffle is one of the more brain-breaking agility ladder exercises to first learn.
Once you get used to it, however, it’s a great drill for getting your feet moving forward and laterally at the same time. Begin standing at the end of the ladder but positioned to the left of it. Step into the ladder with your right foot first, then follow with your left. Step outside of the ladder with your right foot level with the next rung, then lift your left foot up but don’t plant it back down. Reverse the move into the next square by going left, then right, and stepping outside with your left foot.
The Icky Shuffle With Cones
Whether you’re in a sport where you need to get low, or are simply looking to up the difficulty of your agility ladder exercises, adding cones to your Icky Shuffle takes it to another level. Position cones level with each rung such that they will be slightly outside of where you plant your feet on your outer steps. As you go through the ladder when you lift your inner foot up lean down with your outer hand to touch the top of the cone.
For an easier exercise use taller safety style cones, whereas cut-top sports cones make it more challenging.
Forward, Forward, Back
Just like you can transform a standard run through the ladder into fast feet to make it a speed drill, you can alter your forward, forward, back as well. Simply move forward two squares, then back one, being sure to tap both feet in each square as you go. Just like with hopping, the change of direction breaks up your flow and keeps you concentrated on your movement for the entire ladder.
Sideways Run
The sideways run is one of the better agility ladder exercises for building lateral movement speed. Stand with one foot in the first square and the other in the second while facing perpendicular to the ladder. Step into the next square with your lead leg before brining your read leg to replace it in the square it just left. Always move your lead leg first and avoid crossing over your feet, moving instead with a side shuffle motion.
Sideways Fast Feet
Keep your feet moving with sideways fast feet. Stand next to the end of the ladder, facing perpendicular to it, with your left foot closest to the ladder. Step into the first square with your left foot before doing the same with your right foot. Continue in the same pattern into the second square and on down the line. Repeat the moves with your right foot as the lead foot.
High Knees
One of the most famous agility drills from yesteryear is high stepping through two columns of tires. With an agility ladder you get all of the benefit of tire running without the risk of catching your toe in a lip and falling on your fast. There are three different ways to run the ladder with high knees, with the common rule being you should always be lifting your knees as close to knee height as possible.
For the simplest method, simply take one step in each square, allowing you to clear the ladder quickly. For a slightly more challenging run, stand so that your feet are straddling one side of the ladder and step one foot down in each square, and one foot down next to each rung.
Finally, you can do high stepping fast feet, with each foot making a stop in each square of the ladder.
Inside, Outside Fast Feet
For an exercise which will have your lungs burning when you add it into any circuit or ladder series, you can’t beat inside, outside fast feet. Stand at the end of the ladder facing down its length and step into the first square with your left foot then your right foot. Next step your left foot to the left of the next rung followed by your right foot to the right of the same rung, so that you are straddling the ladder. By the time you reach the end of the ladder you will have taken two steps in every box and two steps next to every rung, leading to one excellent cardio workout in addition to great foot speed training.
Crossover Sideways Run
The fastest way to progress through a ladder while moving laterally is the crossover sideways run. Starting with your left foot next to the ladder and perpendicular to the length of it, step your right leg in front of your left leg to step down in the first square.
Bring your left leg forward into the second square before again crossing your right leg over into the third square, and so on for the rest of the ladder. Once you have gone in one direction, be sure to do another pass with your left leg as the one passing in front and your right leg passing behind.
Agility Training Agility Ladder Drills
Going fast is fun, but the agility ladder got its name for a reason. It is an outstanding tool for building your coordination by working on movements which require quick and precise foot movement through the ladder. The agility building exercises will improve your balance and coordination in no time.
Caraoka
The caraoka step is a popular warm up technique in sports like tennis, soccer and martial arts where it is important for competitors to open up their hips. Not only is it great for loosening up, it’s also a great agility ladder exercise due to its complex foot movement.
Begin standing facing perpendicular to the ladder with your left foot as lead.
Step it into the first square, then step your right foot behind your left and into the second square. Bring your left leg into the third square then move your right foot in front of your left this time before placing it in the fourth square. Always alternate passing your right foot behind one time, then in front the next. As with all lead foot exercises you should also perform it in the reverse with your right foot leading for balance.
Centipede
The centipede is a simple agility focused drill for ladders which combines lateral movement with forward and backward movements. Stand to the side of the ladder with your toes pointing at the opening rung and your left leg leading. Step into the first square with your left leg then your right leg, then take lateral steps into the second square, again leading with your left leg. Now step backwards out of the ladder, with your left leg first, so that your toes are pointed at the next rung. Repeat the series of in, over, out down the length of the ladder, then come back the other way with your right leg leading.
Sideways Single Toe Taps
This can be one of the more confusing steps to figure out at first because it involves unbalanced steps between your two legs, with your lead leg touching down twice for every one step your rear leg takes. Stand perpendicular to the ladder with your left leg leading and set back so that the ladder is aligned slightly in front of you. Step your left foot forward at an angle into the first square. Slide your right leg parallel to the ladder so it is even with the first square but still not in it, then bring your left foot out of the square and next to your right. Continue with the two-for-one pattern, and repeat with your right foot as the one touching down in the squares.
Single Leg Outside Toe Touches
Another unbalanced movement involves moving down the middle of the ladder while touching one leg outside at each rung. Begin facing down the ladder then step your left foot forward and down on the left of the first rung. Step into the first square with your right foot followed by your left foot to complete one round of the movement.
To progress down the ladder, always lead with the step to the outside, followed by your other foot then bringing the first foot into the same square.
Jab Steps
A common agility exercise ladder drill for strikers is the bouncing jab step, and it’s a great addition even if you don’t take boxing or Muay Thai classes. Stand perpendicular to the ladder with your left leg in the lead. Turn your hips and shoulders slightly so your right leg and shoulder are further back. Hop forward to plant your left foot in the first square while extending your left hand to throw a jab. Hop and shift your weight onto your right foot as you bring your hand back to your hand, then hop forward into the second square as you throw a second jab. If you are using the drill to assist your striking martial art, change your lead food to match your natural stance if needed, and don’t reverse your feet when coming back down the ladder, staying instead in your best stance.
Step Behind Crossovers
Step behind crossovers are an exercise which builds your speed and agility at the same time.
Stand slightly to the right of the end of the ladder then step into the first square with your left leg. Cross your right leg behind your left so that it lands on the left side of the ladder, then bring your left foot across your right so you are standing to the left of the ladder. Step into the next square with your right foot, then cross your left leg behind and outside before bringing your right foot back outside. Always step into the next square with your inside leg, then step the outside leg behind.
Crossover Fast Feet
If you’re ready to really test your agility then crossover fast feet are the way to go. As with other fast feet exercises you’ll step both feet in each square, with the added complexity of crossing your legs. Starting next to the end of the ladder facing perpendicular to it, cross your right leg in front of your left and step down in the first square. Bring your left foot back behind the right and also into the first square, then repeat down the rest of the ladder.
Muscle Building Agility Ladder Drills
Not everything you do on the agility ladder has to be about speed and quick feet, however. You can also incorporate your agility ladder into your muscle building plans as well, with options to strengthen your muscles from your chest all the way down to your legs.
Wide Walk
The wide walk is a great way to engage and build the muscles in your lower body. Stand with your feet wider than your hips and your left foot in the first square of the ladder. Step your left foot forward into the next square, then your right foot forward outside the ladder. Continue walking with small, squatted steps until you reach the end, then turn around and come back with your right foot in the ladder.
Hopping Pushup Walks
This is not a workout for anyone seeking a rest round. Put your feet, toes down, in the first square of the ladder then extend your body out into the pushup position. You can do wide push ups, narrow push ups, diamond push ups or any other variation you prefer.
Lower your chest to the ground like a normal push up then explode back up with enough force to allow you to propel your body off the ground slightly. Drive yourself forward as you leave the ground so that your feet land in the next square. You’ll be feeling it by the end of the ladder!
Sideways Plank Walk
For an easier chest exercise which also hits your core, try plank walks. Plant both hands in the same square of the ladder, with your body extending perpendicularly and the rest of your weight on your toes. Keep your body as straight as possible, then walk sideways down the ladder by moving your hands and feet along the ladder, planting your hands in each square.
Sideways Plank Walk With Pushups
Split the difference between the two prior agility ladder exercises by performing a sideways plank walk with an additional pushup at each new square. You can adjust the type of pushup by changing your starting squares. For wide pushups, instead of placing both hands in one square and keeping your elbows tight to your body, place one hand in the first square and the other in the third to create a wider base.
Linear Plank Crawl
Changing the direction of movement in your plank crawl isn’t just a great way to keep things fresh, it also works different muscle groups to go forward and back than it does side to side. Begin with both hands in the same square while in the plank position, then walk your hands forward into the next square one at a time before bringing your feet forward one at a time as well.
Reverse Plank Crawl
Once you get to the end of the ladder, it’s time to work your way back again. Just as switching from sideways movement to forward movement engages your muscles in new ways, so too does switching to go in reverse, as you change from pulling yourself forward to pushing yourself backwards.
Jump Squat
Adding explosive exercises to your ladder drills is not only a great change of pace, but also an excellent way to build some muscle on the ladder. With jump squats, sink your butt down into a deep squat, then hop up and forward into the next square.
Higher jumps will require more effort, making for a better workout, but make sure not to go so hard that you can’t maintain your balance and stay in the right squares.
More Agility Ladder Drills
Hop 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
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 yourleftfoot first, immediately followed by yourrightfoot
- With your left foot step outside to the left the second square, then immediately step outside the second square with yourrightfoot
- Step back into the third square with your left foot first, followed by yourrightfoot.
- 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 yourleftfoot first, immediately followed by yourrightfoot… in a 1-2 motion
- Step to theright, 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
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 yourrightand into the centre of the first square. Yourrightleg
should immediately follow to therightof the first square, followed by your left leg - It’s a 1-2-3 motion like you’re dancing
- From here yourrightfoot 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
Or should it be the Foxtrot?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 theright
- 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
Jacky Anderson
Jacky has a degree in Sports Science and is a Certified Sports and Conditioning Coach.
He has also worked with clients around the world as a personal trainer.
He has been fortunate enough to work with a wide range of people from very different ends of the fitness spectrum. Through promoting positive health changes with diet and exercise, he has helped patients recover from aging-related and other otherwise debilitating diseases.
He spends most of his time these days writing fitness-related content of some form or another. He still likes to work with people on a one-to-one basis – he just doesn’t get up at 5am to see clients anymore.
6 Agility Ladder Drills To Make You A Stronger Runner
Agility ladder drills are an awesome tool for runners: they’re very effective as a form of cross-training, they improve your explosive power abilities – making you a faster runner – improve co-ordination, and also make a great warm-up exercise.
In this article, I’ll explain why agility ladder drills are so important to runners and how to use them to get fast.
When you run your first marathon or first major race, the main goal is to cross the finish line. But as you get better at running, you start to form goals to get faster.
There are all kinds of drills and cross-training to help you achieve that, but some are proven to work better than others. If this is your first time trying agility ladder drills, you’ll watch yourself surpassing your own records.
Fast.
The main purpose of agility ladder drills is to make you stronger and more agile.
Sure, you could lift weights to strengthen your core and legs, which has immense value. But improving your agility and strength ( at the same time) will jump-start your running to a new level.
What Are Agility Ladder Drills?
You don’t have to use an actual ladder. In fact, you shouldn’t. But the tool you use should have the ladder shape.
Investing in an agility training ladder is a wise choice, especially if you’re really serious about maximizing your running speed.
The typical agility ladder comes with sturdy cables, tied to adjustable plastic rungs. It lies flat on the ground, ready for tendon-building, ligament-strengthening, joint-securing power movement.
You’ll be using your legs and core (with arms for stability and balance) to perform quick but powerful jumps, side-steps, and skips to move in, out, and around the rungs of the ladder.
Just remember there’s no toe-tap dancing here. These moves are designed to be quick and powerful to help maximize your speed by leaps and bounds.
The Benefits of Ladder Drills for Runners
Speed: They’ll Make You Faster
Agility drills are fast-paced. They’re designed to be done in quick bursts, moving faster as you go. They’ll make your muscles burn, strengthening your quads, calves, core, and glutes all at the same time.
Ladder drills burn fat and calories, fast-tracking your weight loss goals.
Your reflexes will speed up, and that’s the beauty of agility ladder drills. Not only will you run faster, but you’ll be quicker to react to unexpected circumstances.
Strength: Explosive Power
You’ll need it at the start of the race. When you encounter hills in the middle of your run, you’ll thank yourself for the agility ladder drills. And you’ll need explosive power at the end of your race when you’re crushing it with your best finishing time.
Sharpness: The Ability to Adapt
If you want to be fast, you have to be agile. A lot of people think they’ll get fast if they just keep running as fast as they can. You will improve if you do this, but it will be a slow and frustrating journey.
To see real results at a steady pace, you need to do sprints and strength training.
And you need agility ladder drills.
If you’re running on public streets, trails, or any non-path (in other words: anywhere other than a designated track), you need agility to respond quickly to bumps in the road, sudden turns, and unexpected weather changes.
Without agility, your body will be slow to respond, depriving you of precious time or leaving you vulnerable to injuries.
After a few weeks of consistent agility ladder drills (one or two sessions per week), you’ll notice your body becoming more adaptable to the curves your run throws at you.
Here’s Our Recommended Agility Ladders For Runners
Perhaps the best part of agility ladders is that they’re a relatively cheap training aid, and can be packed up and fit into almost no space!
You can also use an agility ladder practically anywhere you have some space – whether it’s in a park, your garden, or your hallspace.
Here’s our picks of the best agility ladders on the market today:
[amazon bestseller=”agility ladder” items=”4″]
The 6 Most Effective Aligity Ladder Drills to Knock Your Running Out of the Park
1. Salsa Dancing
If you’ve tried salsa on the dance floor, you know it involves coordinated counting and popping hips.
The salsa ladder drill uses those same techniques.
Each section of the ladder gets 2 counts: You’ll stand on the left side of the ladder, facing the right. Your right foot goes inside the rung, pointing toward the center of the ladder.
Then your left foot steps across, outside the edge of ladder on the left side (but still pointing toward the inside of the ladder). To do it, keep your hips wide so that your toes will be able to point inside the ladder.
Then you’ll take your right and start again with the next rung of the ladder, dance-stepping your way across the ladder.
Tip: Be sure to start slow, work on getting your motor system and coordination just right, then move faster at the end.
2. The Lateral Side Shuffle
Don’t always move in one direction when it comes to ladder drills. Rotating your body to the side is a key part of building agility.
Set up your starting position like you’re ready to run a race: arms bent at your sides, set to propel you forward.
Move your right foot inside the rung, then follow with your left.
Then move your right foot outside the edge of the ladder. Your left will follow, but it won’t go all the way outside the rung. Instead, it’ll lead the next step into the rung, with the right foot following.
Tip: Step with your toes first and then use those toes to immediately propel yourself into the next step.
These steps should go as fast as possible, so your heel barely touches the ground, if it all.
3. 1 – 2 – Pop
This variation of the shuffle adds an explosive element for an extra boost of speed and strength.
Instead of landing right outside the ladder with your lead foot, you’re going to pop your entire body up, shooting it out way beyond the mere edge of the ladder.
So lead your right foot to the center, follow with your left, then pop your body out to the edge. Hop back in with your foot and lead with it on the next rung.
Tip: Angles are everything on this ladder drill. Experiment with different angles to see what helps your body move forward and what keeps you balanced. In this case, angles = agility.
4. Straddle Hops
These will strengthen your adductor muscles, on the inside of your thighs. We call them ‘straddle hops,’ but they’re a lot like playing hopscotch when you were a kid.
Straddle the agility ladder with both feet, then jump into the center of the rung, both legs at the same time.
Jump forward and out to land outside of the next rung. Synchronize your arms and legs to propel the jump.
Tip: Hold your bodyweight above your toes. You’ll need excellent balance to keep this ladder drill moving smoothly and quickly, so steady, even bodyweight makes all the difference.
5. The Knee Tuck Hop
Focus on establishing single-leg stability and explosiveness on this one.
Heads up: your back leg won’t touch the ground until the end.
Get into a hopping position. Your left leg will be off the ground, bent at a 90-degree angle.
Hop forward into the first rung, using your arms to propel the jump.
Stay in the same position, hopping on to the next rung, and through the full ladder.
When you finish, hop back with the other foot to make sure it’s even.
Tip: This agility ladder drill helps with injury reduction. You can either synchronize your hands and knees or use both hands on the jump, depending on your coordination.
6. Hip Switches
You need a full range of motion in your hips. You’ll be doing a full swing from back to back, rotating your body with the power of the hips.
Start with one foot inside the gap of the rung and one foot outside. Use your hips to swing your body so it faces the side of the ladder.
One foot should be in one open gap, and one should be in the next one.
Then swing your body and jump forward at the same time, moving back to starting position (but this time in the next rung).
Tip: Unlike the squat, keep most of your weight on your toes. The purpose is to get across the ladder as fast as you can.
How to Incorporate Agility Ladder Drills Into Your Weekly Running Routine
Try to include two full sets of these 6 agility ladder drills once or twice a week. Doing all 6 at once will be a challenge since you’re building muscle and doing intense cardio at the same time. But since the point is speed, you’ll get through it quickly and see fast results.
Take 30 seconds to one minute to rest in between your first and second sets. If you need 30 seconds in between each agility ladder drill, that’s fine too.
It’s always better to refresh yourself so you can attack the agility ladder drill with all you’ve got. Just remember to cool down after the workout.
Each week you should feel yourself getting faster and finding the drills easier. When that happens, add in more sets and work on propelling your body further with each jump.
Looking for an agility ladder now?
Here are our top picks of the best ones on the market today:
[amazon bestseller=”agility ladder” items=”4″]
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Exercises with the coordination ladder – MBU DO “Sports School”, Yalta
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All exercises with the coordination ladder are aimed at improving the coordination and speed of footwork, movement technique and balance.
As with many technical exercises, correct execution is more important than execution speed. First you need to learn to do it right, and then learn to do it right and at the same time – quickly.
Constant and sudden changes in game situations require young players to be extremely focused, quick to react, heightened attention, the ability to quickly respond to the actions of opponents and partners, quickly assess the game situation, instantly make a tactical decision and immediately implement it. For the development of the above physical qualities, the training system uses a wide arsenal of general physical training means, one of them is a coordination ladder (speed ladder, agility ladder), which contributes to the development of the players’ physical qualities necessary for playing activity (speed and agility). There are many exercises with the coordination ladder, here are some of them.
Coordinating Ladder Exercises
Exercise #1 – Classics
• * Begin the exercise by taking a starting position at the bottom of the ladder, feet shoulder-width apart.
• * Jump forward with both feet and land on the first sector of the ladder on your left foot.
• * Next, pushing off with your left foot, jump forward again, but land on two feet.
• * Push off with both feet again, jump forward and land on the right foot.
• * Pushing off only with the right foot, jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.
Exercise #2 – In-Out
• * Begin with feet shoulder-width apart before starting stairs.
• * Step (don’t jump, just step) into the first section of the ladder, first with your left foot and then with your right foot.
• * After the right foot has entered the first section, immediately place the left foot to the left of the next section of the ladder, then the right foot to the right of the ladder.
• * Again, step your left foot inside the stairs, and then also step your right foot (as if returning to the previous position).
• * Repeat this movement pattern until the ladder ends.
Exercise No. 3 – “Step to the side”
• * Start the exercise by standing near the lower left corner of the stairs (we started the exercise in the center before, but now we need to move a little to the left).
• * Step onto the first section with your left foot, and without stopping immediately step there with your right (as if doing a jump or jump stop; in the original this movement is called “1-2 motion”, minimize the time between each step).
• * Now you need to move to the right of the current section, again placing first the left and then the right foot.
• * Now step diagonally to the left and up, again using the left and then the right foot.
• * Move to the left as you exit the stairs, first with your left foot and then with your right foot. Here we are in the starting position.
• * Continue in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.
Exercise #4 – “Tango”
• * Begin this exercise by standing at the bottom left of the stairs (like the previous exercise).
• * Step your left foot over your right foot and stand in the middle of the first section.
• * Further, without stopping, place your right foot at the level of the crossbar between the first and second section, and immediately place your left foot near the right.
• * This exercise is performed on the count of 1-2-3, as in a dance.
• * From this position, the right foot steps over the left, and stands in the center of the second section of the ladder, then the left foot.
Exercise #5 – Five Steps
This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to perform. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.
• * Starting position – feet shoulder width apart, standing in front of the stairs in the center.
• * Stand with your right foot to the right of the first section of the ladder, almost simultaneously placing your left foot on the first section of the ladder.
• * The right foot moves to the left, after which the left moves to the second section (ie steps forward) and the right goes after it.
• * The movement consists of 5 steps – this is the first phase. The second is almost similar to this one, but the movement starts with the left foot. The exercise must be repeated along the entire length of the stairs. (Exercises for developing agility, speed and quickness in footwork
Armwork
When doing legwork speed exercises to increase your stride rate while running, armwork is just as important as legwork. You cannot run with your legs moving. with one speed, and arms – with another.The speed should be the same, respectively, the arms must be trained simultaneously with the legs and preferably with the required amplitude.
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In more difficult exercises, where the movements are directed in different directions, but the legs work alternately as when running, more active work with the hands helps to “catch” the rhythm and makes the exercise easier. In some exercises, the hands are a balancer, allowing you to perform exercises more sharply and actively. With hanging hands or with fists clenched at chest level, there will be no balance bar.
Height of the center of gravity
Almost all changes in direction of travel are associated with a lowering of the center of gravity. Try to do these exercises not on straight legs, but on bent ones – this way it will be easier for you to apply the acquired skills in the game.
• • Be sure to warm up before exercising.
• • Do this program 2-3 times per week (minimum 48 hours between workouts).
• • “L” and “R” means that you first do the exercise with one foot in front (left), and then again with the other (right) foot in front.
• • “x 2” means you need to do 2 sets.
In this case, one approach is the passage of the stairs in one direction and back.
• • Rest 30-60 seconds between sets, depending on how fast you recover.
• • Proper technique is more important than speed, take your time. First, get good performance, then gradually increase the speed (Exercises with the coordination ladder
Set of exercises for the development of speed
what exercises and movements you can do to develop speed.There are various methods to improve these qualities.In this article, you will learn a series of exercises to develop speed, coordination and balance that will help you achieve great success in your sport.
Contents
- 1 Set of exercises
- 2 Warm-up
- 3 Lateral plyometric jumps
- 4 Coordination ladder exercises
- 5 Jumps from point to point
- 6 Plyometric Box Jumps
- 7 Sprints
- 8 Plyometric Running with obstacles
- 9 High jumps on the spot
- 10 Stair running
- 11 Recommendations
- 12 Conclusion
Complex of exercises
All athletes can benefit from these agility exercises to improve coordination, speed, strength and specific athletic ability.
Use these 8 exercises to improve your leg speed, strength, and overall athletic technique.
Warm-up
Always warm up before moving on to your main workout. Warm up by walking or running slowly for five minutes. This should activate the muscles and ligaments in preparation for the workout. Then run at an easy pace for 10-15 minutes. Aim for 70-80% of your maximum speed. Don’t overload yourself. This part of the workout should not tire you out.
Lateral Plyometric Jumps
Lateral Plyometric Jumps help improve dynamic strength, coordination and balance using only the athlete’s body weight. Although most people focus on moving forward, it is important to include exercises that develop strength during lateral movements. This challenging exercise is a must for any athlete who needs to improve their speed.
this is especially useful for athletes who change direction frequently or abruptly. In particular, those involved in field and indoor sports (such as football, basketball, soccer, rugby, and tennis) as well as skiers, skaters, gymnasts, and even rock climbers can benefit from the side jump.
Start small and gradually increase the height of the barrier. This exercise should only be performed after a complete warm-up.
Coordination Ladder Exercises
One of the best tools you can use for speed exercises is the coordination scale.
This is a simple and portable tool that can be used to perform the following types of launches:
- Run forward with your knees high. This exercise is great for all athletes to improve speed and leg coordination.
- Lateral movement with offset. Lateral movement is great for tennis players and improves knee and ankle stability.
Point to point jumps
This physical speed exercise improves the dynamic strength of the legs, strength and stability of the knees and ankles. These jumps are suitable for anyone who plays sports on the court or on the court, or those who need a quick change of direction, such as skiers and basketball players. To jump from point to point, use a marked stitch mat or put your own little patterned marks on the ground.
Start with a warm-up and jump from point to point with both feet.
Plyometric Box Jumps
Using a plyometric box jump is a great way to increase the strength and speed of your explosive legs. The most common option is to jump onto the box from the floor in a squatting position. Another popular option is to move the crate to an even higher crate. These speed exercises usually increase speed and strength.
Sprints
Sprints are a proven way to develop speed and agility for any athlete looking for explosive speed and agility. To complete the exercise, place two marks about 10 meters apart. After a good warm-up, quickly run from one mark to another. Stop for a second on the farthest cone and immediately come back. Repeat as many times as your stamina allows.
Plyometric Steeplechase
Steeplechase is often used by professional athletes to increase strength and speed, improve coordination and agility, and effectively improve athletic performance.
Using a series of obstacles can increase the agility and foot speed of any athlete on the court. To perform the exercise, place several small obstacles at a distance of one step (about 60 cm) between each other. Start with simple jumps, landing on your heel. Immediately after landing, jump up again, actively working with your hands. Repeat the exercise for the right leg, and then for the left. Gradually increase the distance between obstacles.
High Jumps in Place
This is a simple exercise that improves explosive strength and agility. The versatility of standing jumps is that they can be performed anywhere. To perform jumps in place, place your feet shoulder-width apart, slightly bend your knees. Push your heels off the floor and jump vigorously, bringing your knees to your chest. Quickly wrap your arms around your knees and then release. Upon landing, immediately repeat the next jump.
Stair run
Stair climbing is a great way to develop speed and leg speed in a quality interval workout.
Like classic running, it provides a cardiovascular workout. Many athletes train in stadiums with around 100 steps. If you wish, you can train at the entrance to a multi-storey building, but outdoor training is preferable. Start with simple steps and then move on to the time trial.
Recommendations
The following are general guidelines to help you improve your speed performance in addition to speed exercises.
- Force yourself. If you are a beginner, try to train at least once a week. You can choose different exercises for yourself, and gradually add the rest to your workout. A gradual increase in the load will not harm the body and achieve good long-term results.
- Rate your results. Keeping a training diary will help you get visual evidence of your success. There are also many useful smartphone apps to help you track your progress. After a few weeks of training, you will be able to run long distances much faster than before.
- Stretch before starting your workout.
