Speed Agility Ladder Exercises

Speed and agility drills can be performed with ladder exercises. Many serious athletes use agility ladders to train, focusing on rapid movements and quick reactions. An agility ladder is a piece of training equipment that measures anywhere from five to ten yards in length with approximately fifteen rungs. The ladder is set out on the ground where the athlete then steps in and out of the spaces between the rungs while performing a variety of exercises. Over time, such speed and agility routines can greatly improve athletic performance.

  1. In and Out

    • Stand with the agility ladder set out in front of you. Step into the first space with your left foot and quickly bring your right foot into the same square. Then step outside the next square with your left foot and move your right foot outside of the next square. Step back into the third space with the left foot followed by the right. Continue this in-and-out pattern until you reach the end of the ladder. Jog back to the starting position and repeat the exercise. Perform three sets of five repetitions, resting for a minute between each set.

    Laterals

    • Stand at one end of the ladder with both feet planted slightly to the left of the ladder. Step forward diagonally into the first square with your left foot first, followed quickly by your right foot. Continue by stepping outside of the first square with your left foot first, bringing your right foot behind. Move forward diagonally, stepping into the second square with your left foot first, followed by your right. Continue the exercise, stepping to the outside of the second square with a one-two motion moving your left foot first. Use this pattern for the entire length of the ladder. Perform three sets of five repetitions, resting for a minute between each set.

    Tango

    • Begin with both feet behind the end of the ladder and slightly to the left. Bring your left leg across your right leg as you step into the first square. Move your right leg to the outside of the first square, followed by your left leg in a one-two-three pattern. Now bring your right leg across your left as you step into the second square. Bring your left leg to the outside of the second square, followed by your right leg. Continue this alternating pattern until you reach the end. Perform three sets of five repetitions, resting for a minute between each set.