13 Speed and Agility Ladder Drills for Faster Footwork
April, 14 2013
The Agility Ladder is the most effect tool for training footwork & quickness. These training videos were filmed in slow mo to give detailed instruction. It is important to go slow on patterns until you are familiar with them, then increase your speed as much as you can without losing control. Advanced athletes should add the OverSpeed trainer for additional resistance.
1-Step is a quick and light run through the agility ladder, picking up your feet just enought to clear each rung in the ladder.
Facing sideways, take a quick lateral step by pushing off your back leg and touch each box with two feet.
5 Hops & Run
Quickly hop five boxes and on the fifth box land with both feet ready to make another hop, but instead transition into a 1-Step for the remainder of the ladder.
Crossover is a lateral run touching each box with one foot. Lean towards the direction you are going to propel yourself through the agility ladder with speed.
Side Straddle Hop
Side straddle hop is quick lateral movement drill that engages your hips and adductors. Hop in and out of each box with both feet and avoid clapping your feet.
Carioca is a great drill that combines hip rotation with footwork. Crossover in front of and behind your body, touch each box of the ladder with one foot. Be sure to open your hips to get the back foot in the ladder and avoid swinging your foot out in front of you.
In & Out
Facing the side of the agility ladder, you are going to touch in and out of each box with both feet. Follow a four count of in - in - out - out. Repeat this drill on both sides of the ladder
The centipeded moves along the side of the ladder touching in each box with both feet. The pattern is; two in - two over - two out. Repeat this pattern on both sides of the agility ladder to get equal training going both directions.
The Ickey Shuffle is an advanced drill and one of the most popular. This pattern follows a three count of; In - Out - and Up. The foot that is in the ladder moves forward to the next box.
The river dance is another great hip rotational drill that follows a three count of; In - Behind - and out. One foot touches in each box with both feet landing outside of the ladder on both sides.
Back & Forth
The back and forth drill follows a three steps that go; One in, two out. This is repeated in a back pedal as well. You will end up touch each box of the ladder with one foot.
Single Leg Shuffle
The single leg shuffle is a leg burner. You are going to start from the side of the ladder, facing forward. Your near foot is going to touch in and out of each box while your other leg keeps pace. Repeat this on both sides to get equal training.
The double trouble is a combination of the side straddle hop and ickey shuffle. The count goes; In - in - out - out.
On all drills, keep your arms at a 90 degree angle with quick movements to match the footwork.