Speed Agility Ladder Exercises for Baseball

Agility ladder exercises can effectively improve agility, speed and coordination, and are recommended by Jim Ronai of the USA Baseball Medical/Safety Advisory Committee. By improving their athleticism in this way, players of a variety of sports can achieve an advantage over their opponents. In baseball, the ability to run swiftly and be agile enough to dodge players from the opposite team while on the move can be the difference between winning and losing the game.

  1. Run Through

    • The run through is the most basic of agility ladder exercises and is a good drill to start off a ladder-based practice session. It is also a good exercise for warming up before more intense drills. Each player starts facing the ladder, then places one foot in the first rung, then the other foot in the second rung and so on to run through the entire length of the ladder. To add variety to the exercise emphasis on different aspects can be added, for example, encouraging speed, precision, knees up or a similar alternative and introducing penalties for mistakes, such as having to start over.

    Hop Scotch

    • The hop scotch drill requires agility as it involves the alternate use of one or both feet. By laying two ladders end to end to create an extra long run this exercise can also help to strengthen the thighs. Players begin by facing the ladder and hopping into the first rung on their left foot. They then jump into the second rung with both feet, hop into the third rung with their right foot and continue this pattern until they have completed the ladder. To intensify the exercise, have each player carry a medicine ball at arm's length as he participates.

    Tango

    • The tango drill is often one of the most difficult to grasp, but is effective in improving players' foot speed and concentration thanks to the leg crossing and direction changes. The player starts outside the first rung at the bottom left-hand corner, then crosses his left foot into the rung, brings his right foot around to the far outside of the second rung at the bottom right-hand corner and brings his left foot across next to the right one. He then crosses his right foot into the second rung, brings his left foot round outside the third rung and steps across with his right foot to join the left. The pattern is repeated throughout the length of the ladder and gets its name from the tango-like movement that participants make. Starting off in slow motion and building speed toward the end helps to ensure accuracy with this exercise.

    Squat Step

    • The squat step is an effective drill for building strength in the thighs and buttocks. This drill most closely resembles the movements of fielding players so it can be a good idea to add an element of catching as the players run through the ladder by pitching balls to them from the sides. The player starts with his right side to the ladder. He then steps his right foot into the second rung and bends his knees into a wide stance, holding his hands out to either side. He takes a step with his right foot into the third rung, then with his left foot into the first rung and continues to side-step through the rungs with at least one rung between his feet at a time. Speed and concentration are key with this exercise.

    In and Out

    • In and outs are often used for improving core strength and stability and are an effective way of building power in the legs. The player begins facing the ladder, then jumps into the first rung with both feet. He then jumps forward and places on foot on either side of the second rung, then jumps again and places both feet inside the third rung and so on until he completes the drill. Add a medicine ball to increase the intensity of the drill, having players carry it at arm's length as they jump through the ladder.