15 Super Effective Agility Ladder Exercises For Superior Performance

Are you a sports player looking to jack up your footwork, speed, and agility?

Or a fitness freak searching for a new fun way to get your cardio in and melt those calories?

Then you, my friend, have to give agility ladder exercises a shot!

Why?

Cause science shows that agility ladder exercises increase dribbling speed in football players, speed and agility in badminton players, sprint performance and kinematics in basketball players, and so on.

And for all you non-athletes out there, speed ladder drills can help boost your performance in weightlifting, dancing, etc., and is even amazing for your brain!

In this blog, we’ll cover a few of the top agility ladder drills including the best football ladder drills and how to do them.

Grab your ladder and let’s get to it!

What Is An Agility Ladder?

An agility ladder (also known as speed ladder, coordination ladder, workout ladder, or just ‘ladder’) is a type of training equipment that is mainly used to enhance your speed, agility, quickness, coordination, and footwork.

It consists of a long flat ladder made up of fabric, plastic, or rope with adjustable rungs that you can step or jump between. Agility ladders are typically around 15 to 20 feet long and 16 to 20 inches wide.

Speed ladders are usually laid flat on the ground and players can perform various agility ladder exercises by moving their feet quickly in and out of the ladder spaces. Since the rungs are adjustable, the ladder can be customized as per your skill levels and training goals. You can lay out the workout ladder on any surface (think your living room floor, the beach, or a lawn) in various configurations including straight lines, diagonals, squares, or circles, depending on the specific drill being performed.

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Why Should You Perform Agility Ladder Exercises

Here are a few of the main benefits of practicing agility ladder exercises.

1. Improves your SAQ

Agility ladder drills help in 3 main parameters:

• Speed – how fast your body can move in one direction.
• Agility – your ability to accelerate, decelerate, stabilize, and rapidly change directions with proper posture.
• Quickness – your ability to react and switch body positions with maximum force production.

These 3 factors assist you in moving faster with better balance, thus improving your performance in any type of workout you do, be it strength training, running, or sports.

2. Burns tons of calories

Wanna torch a bunch of calories and have a blast at the same time? Agility ladders are your best bet!

Why? Cause agility ladder exercises are not just regular cardio, they’re considered a type of HIIT. And we all know how HIIT is one of THE most effective ways to melt fat and burn calories in a short time.

3. Enhances athletic performance

No matter what sports you’re into, be it tennis, football, badminton, or hockey, agility ladder drills can help increase your acceleration, leg strength, balance, rhythm, and body control.

A 2020 study published in the Journal of Human Kinetics shows that agility ladder exercises can boost sprint performance.

4. Gives you a mental workout too!

Yep, speed ladder drills are not just great for your body, they are awesome for your brain too!

A study published in the  Journal of Strength and Conditioning Research shows that agility training improved working memory, visual vigilance, and listening skills.

5. Minimizes risk of injuries

Ever heard of SARQ training? SARQ stands for Speed, Agility, Reactivity, and Quickness and is a type of training that was originally meant for elite athletes and military personnel but is now practiced across commercial gyms.

Agility ladder exercises are a huge component of SARQ training that has multiple benefits including improving the muscles’ ability to lengthen and contract. This means performing agility ladder drills can help lower the risk of injuries related to quick changes in speed and direction.

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15 Best Agility Ladder Exercises

Here’s our list of the top agility ladder exercises that target a wide range of muscle groups including  your abs, calves, hamstrings, quadriceps, glutes, hip flexors, and lower back.

1. Single foot in each square ladder drill

How to perform

• Begin at one end of the ladder facing the rungs.
• Step into the first square with one foot and then into the next square with the other foot.
• Repeat this process until you reach the other end of the agility ladder.
• Now run again in the opposite direction.
• Repeat for the desired amount of time.

2. One Foot In and One Foot Out ladder drill

How to perform

• Begin at one end of the ladder facing the rungs.
• Stand on your right foot and lift your left foot up.
• Hop into the first square with your right foot and then hop outside the square to your right.
• Now hop back in again into the 2^nd
• Repeat this process until you reach the other end of the agility ladder.
• Turn around and hop again with the other foot in the opposite direction.

3. Two feet in lateral ladder drill

How to perform

• Begin by standing inside one of the squares perpendicular to the alignment of the ladder.
• Step into the adjacent square with your lead foot.
• Now step into the same square with your other foot.
• Repeat this process until you reach the other end of the agility ladder and then repeat this movement in the opposite direction.

4. Two-foot step ladder drill

How to perform

• Begin at one end of the ladder facing the rungs.
• Step into the first square using one foot and then immediately step into the same square using the other foot.
• Quickly move the original foot into the 2^nd square and repeat the process till you reach the other end of the agility ladder.
• Repeat this movement in the opposite direction.

5. Forward Icky shuffle ladder drill

How to perform

• Begin by standing at one end of the ladder facing the rungs, by the side of the first square.
• Step into the first square laterally with one foot.
• Now place this foot outside the first square while simultaneously stepping the 2^nd foot into the first square.
• Place your 2^nd foot into the 2^nd square immediately followed by the 1^st As you do this, your 2^nd foot will go outside the 2^nd square.
• Repeat this process until you reach the other end of the agility ladder and then move in the opposite direction.

6. Backward icky shuffle ladder drill

How to perform

• Begin by standing at one end of the ladder with your back to the rungs, by the side of the first square.
• Step into the first square laterally with one foot.
• Now place this foot outside the first square while simultaneously stepping the 2^nd foot into the first square.
• Place your 2^nd foot into the square behind you immediately followed by the 1^st As you do this, your 2^nd foot will go outside the 2^nd square.
• Repeat this process until you reach the other end of the agility ladder.
• Turn around and repeat this movement in the opposite direction.

7. Two in two out lateral ladder drill

How to perform

• Begin by standing outside the first square perpendicular to the agility ladder.
• Step one foot into the first square immediately followed by the 2^nd Ensure you stay on the balls of your feet.
• Now step your first foot outside the square, followed by the 2^nd foot, and keep moving laterally to the next square.
• Repeat this process until you reach the other end of the agility ladder and then reverse the movement.

Tip

Think of the pattern “In in, out, out” as you quickly move your feet.

8. Carioca ladder drill

How to perform

• Begin by standing outside the first square of the agility ladder with the rungs to your left.
• Now step your left foot laterally into the first square.
• Cross your right foot in front of your left foot into the 2^nd
• Now cross your left foot behind your right foot into the 3^rd
• Keep moving laterally across the ladder by rotating your hips and moving your feet fast.
• Once you reach the other end of the ladder, repeat in the opposite direction.

Tip

Use your arms to rotate your upper body opposite the direction of the lower body.

9. Single leg hop ladder drill

How to perform

• Begin by standing on one leg with your other leg bent, outside the first box of the agility ladder.
• Hop forward with your standing foot into the first square.
• Keep hopping forward until you reach the other end of the ladder.
• Turn around, switch legs, and then hop in this direction.

10. Foot exchange ladder drill

How to perform

• Begin by standing perpendicular to the agility ladder near one end of it.
• Place one foot inside the first square.
• Now switch your feet bringing your outside foot in and vice versa.
• Keep repeating this skiing motion until you reach the other end of the ladder.
• Repeat this process in the other direction.

11. Hip twist ladder drill

How to perform

• Begin by standing with one foot inside the first square and the 2^nd foot outside. Your legs should be at an angle to the agility ladder as shown in the video.
• Now in a swift twisting motion, bring the outside foot inside the first square, while simultaneously bringing the inside foot out.
• Keep twisting your hips side to side and move laterally down the ladder until you reach the other end.
• Use your arms to help with the twisting motion and keep the momentum going.
• Repeat the process in the opposite direction.

12. Forward Straddle Hop ladder drill

How to perform

• Stand at the beginning of the ladder with either foot on each side of the first square.
• Now hop both feet into the first square.
• Again hop both feet forward such that each foot is on either side of the 2^nd
• Repeat this movement until you reach the other end of the speed ladder.
• Turn around and move in the opposite direction.

13. Lateral shuffle ladder drill

How to perform

• Begin by standing beside one end of the agility ladder.
• Step into the first square with one foot immediately followed by your 2^nd
• Now step outside the ladder with the first foot while simultaneously placing your 2^nd foot into the next square.
• Step your 1^st foot into the second square.
• Repeat this process until you reach the other end of the agility ladder.
• Turn around and move in the opposite direction.

14. Lateral High Knees In And Out Ladder Drill

How to perform

• Step into two alternate squares of the agility ladder so that there is one empty square between your feet.
• Lift one knee high up and then step that foot (using the balls of your foot) into the empty middle square and then quickly back to the original square.
• As this foot goes back to the original square, simultaneously move the other foot with the same lateral movement in and out of the middle square.
• Keep alternating between both feet for the desired amount of reps or time.

15. River Dance Ladder Drill

How to perform

• Stand by the side of the agility ladder.
• Step into the first square with your left foot.
• Take your right foot and step behind and across your left leg.
• Now bring the left leg behind and step your right foot into the 2^nd
• Repeat this process until you reach the end of the speed ladder.
• Turn around and move in the opposite direction.

Tip

Follow the 3 step pattern of “In, behind, out” to execute this drill perfectly.

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Expert Tips on Using An Agility Ladder

Wondering how to use an agility ladder with proper form? Follow these pro tips.

• Maintain proper form by standing tall with your chest out and your core engaged. Keep your chin tucked and your head and neck in a neutral position.
• Ensure that your shoulders stay over your hips so that your body weight is centered over the midline of your body.
• Gaze forward instead of looking down at your feet. This will improve your awareness and reaction time and help you move more efficiently during the agility ladder workouts.
• Maintain proper knee and hip alignment as you land and take off of each foot. Stay on the balls of your feet throughout the ladder drills.
• Synchronize your arm movement with your footwork by pumping them up and down to keep the momentum and rhythm going and also to help maintain your balance and coordination.
• Start at a slower pace when you’re new to agility ladder drills. Focus on technique and accuracy before you pick up the pace.

Frequently asked questions

1. What is the average price of an agility ladder?

The price range for agility ladders can be anywhere between INR 300 -1500.

Do keep in mind that any product that is priced very low could be made of cheaper quality materials and hence wouldn’t last very long.

The average price of an agility ladder that is strong and durable (like Burnlab’s) would be around INR 1000-1500.

2. What are the 5 best football ladder drills?

All the ladder drills mentioned in this article are excellent for improving your footwork which is crucial for football agility. Sprinting, blocking, tackling, changing direction, throwing, and catching the ball – all these depend on how fast you can move your feet.

A few of the best agility ladder drills for football are two feet in lateral ladder drill, forward and backward icky shuffle, foot exchange drill, Carioca drill, and River dance drill.

3. How to use an agility ladder?

Refer to our section on “Expert tips on using an agility ladder”.

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Conclusion

We hope this article has provided you with everything you need to know about agility ladder workouts.

Whether you’re a footballer looking to tackle and change direction faster or a fitness enthusiast who’s bored of the same old cardio exercises, we can guarantee that the agility ladder will be a real game-changer for you!

So, check out Burnlab’s agility ladder and try out these agility ladder exercises now!