Animated Agility Ladder Activities

Agility and quickness are important attributes for many different players. Examples include football players who must quickly change direction or boxers who have to stay on their toes while moving around the ring. The agility ladder is a piece of exercise equipment that can be used to develop your quickness and agility. Adding the agility ladder to your workout is important to anyone who needs to strengthen their legs while developing balance, speed and coordination.

  1. Hopccotch Drill

    • The hopscotch drill is a simple agility ladder exercise that can be used as a warmup when beginning your workout routine. Start the exercise with your feet about hip width apart while standing at one end of the ladder. Jump into the first square, landing on your left foot only. Jump again and land in the second box, this time landing on both feet. Jump into the third box and land on your right foot only. Continue alternating between the left, both and right foot in each box while you continue jumping down the ladder. Once you reach the end, turn around and return back down the ladder using the same process.

    Lateral Feet Drill

    • The lateral feet drill is an agility ladder exercise that is difficult to master but will greatly improve your ability to move and change direction. Begin standing outside the first box and near the lower outside corner. Jump and land on both feet in the first box. Then, jump to the outside of the box and land on both feet, right next to it. Jump forward into the next box and land on both feet. Next, jump to the outside of the box, landing with both feet on the opposite side. Continue this pattern down the line until you reach the end. You can turn around and return using the same motions or run back to the beginning of the ladder to start over.

    In and Out Drill

    • The in and out drill is a quickness exercise that can teach you how to change from moving forward to backward, which is important for football and soccer players. Begin facing the side of the ladder with both feet standing outside. Jump with the first box landing on your right foot and then quickly jump out landing in front of the next box, on your left foot. Push off and land on your right foot in the next box. Continue alternating back and forth as you move down the ladder. Once you get to the end, reverse direction to move back to your starting position.

    Skills Workout

    • The agility ladder can be added to various workouts to give you a sport-specific bonus. For example, football players can use the ladder while looking at their coaches who will throw a pass in their direction. This will help teach them how to move their feet while looking up to catch the ball. Have a soccer player use the agility ladder, then quickly shoot a ball toward a goal to help them improve their reaction time and be able to quickly take shots.