Ladder Training Exercises

Ladder training exercises improve footwork, agility and quickness, and that leads to better performance in sports such as basketball, football and soccer. Training with a ladder requires some basic balance and reactive capabilities. Ladder exercises can be performed in either repetitions or timed intervals.

  1. One-In and Two-In

    • Two of the most basic ladder exercises are the one-in and two-in. For the one-in, step into the first box of the ladder with one foot, then step into the second box with the other foot. Now step with the foot from the first box to the third, and continue this pattern of placing one foot in each box until you have reached the end of the ladder.

      The two-in is a slight variation of the one-in. Begin by stepping with one foot into the first box and then step the second foot into the first box. Now step the first foot into the second box, followed the other foot. Repeat this process of two-in all the way down the ladder. To make this more challenging, alternate the lead foot with each ladder box.

    Side Shuffle and Ali Shuffle

    • For the side shuffle, begin by standing with the ladder to your side. Step one foot into the first box, followed by the next. Now step the first foot into the next box and continue the pattern all the way down the ladder. When you reach the end, you can go back using the opposite foot as the lead.

      The Ali shuffle is performed from the side of the ladder by stepping with one foot into the first box, then quickly stepping back out while stepping in with the other foot. Step back out with that foot and with the other foot step into the second box, and continue the pattern all the way down the ladder. Then use the other foot as the lead and work your way back down the ladder.

    Upper Body Ladder Drills

    • While commonly thought of as training for the lower body, ladder drills are good upper-body exercises that develop coordination and speed. One example is the ladder push-up. Begin in a push-up position facing the ladder with one hand in the first box and the other hand outside the ladder. Perform a push-up and then move the hand in the first box to the second while bringing the other hand into the first box. Repeat all the way down the ladder and come back using the opposite arm as a lead.

      Another way to train the upper body is to perform the same drills with your hands that you do with your feet. For the one-in, begin on all fours with your hands out in front, facing the ladder. Place one hand in the first box and your second hand in the next. Continue to step one hand in each box all the way down the ladder. A second exercise is the two-in. Begin by placing one hand in the box, followed by the second. Now move the first hand into the second box and continue this pattern all the way down. With both exercises, your feet remain outside the ladder providing balance and support.