4 Agility Ladder Footwork Drills For Speed And Agility
Agility Ladder Exercises To Get Fit
On today’s episode of Live Lean TV, I’m sharing 4 agility ladder footwork drills for speed and agility.
When it comes to cardio, get off the treadmill and get out on the field with the agility ladder.
If you are Living Lean, you shouldn’t just look athletic, you should also be athletic.
4 Agility Ladder Footwork Drills For Speed And Agility
Try these 4 agility ladder drills to improve your footwork, speed, and agility.
#1. Agility Ladder One Step Drill
The Agility Ladder One Step Drill is a light fast feet drill that works on improving agility and footwork.
To get started:
- Step one foot into the first box, then quickly move forward as you tap your opposite foot into the next box.
- As you move through the ladder, your arms should be bent at 90 degrees, with a quick pumping motion.
- Continue to quickly move up the ladder, as you pick your feet up just high enough just to get over the stick.
- To move your feet as fast as possible through the ladder, your weight should be over your toes, with your body leaning forward, and your core tight.
- Once you reach the end of the ladder, turn around and go back through the ladder.
- Repeat for reps or time.
#2. Agility Ladder Forward Ickey Shuffle
The Agility Ladder Forward Ickey Shuffle is an excellent cardio drill that works on foot speed, agility, and increases calorie burning.
To get started:
- With the agility ladder in front of you, stand to the side of the first square.
- Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
- Then place the outside foot into the square ahead, followed by the opposite foot.
- Continue this, moving as fast as possible until you reach the end of the ladder.
- Once you reach the end of the ladder, turn around and repeat back to the starting point.
- Repeat for reps or duration.
#3. Agility Ladder Single Leg Shuffle
The Agility Ladder Single Leg Shuffle is a fast feet drill that works on improving agility and footwork.
To get started:
- Stand parallel to the side of the first agility ladder box.
- While staying on the balls of your feet, quickly tap the inside foot into the box, then immediately bring your foot back and tap the outside of the box.
- While you shuffle your inside foot in and out of the box, your outside foot continues to quickly tap the ground.
- Continue moving up the ladder as your inside foot shuffles side to side in and out of the boxes.
- To move your feet faster, keep your abs flexed, while pumping your arms at a 90 degree angle.
- Once you get to the end of the ladder, switch legs and make your way back to the start of the ladder.
- Repeat for time or reps.
#4. Agility Ladder Reverse Ickey Shuffle
The Agility Ladder Reverse Ickey Shuffle is an excellent cardio combo that works on foot speed, agility, and increases calorie burning.
To get started:
- Stand to the side of the first square, facing away from the agility ladder.
- Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
- Then place the inside foot into the square behind, followed by the opposite foot.
- Continue moving backwards as fast as possible, until you reach the end of the ladder.
- Once you reach the end of the ladder, face away from the ladder and reverse the movement, moving backwards until you return to the starting position.
- Repeat for reps or duration.
4 Agility Ladder Speed And Agility Workout
Add these 4 agility ladder exercises into a speed and agility workout, by completing all of them in circuit format, then rest for one minute.
If you’re training with a group, once the person finishes the ladder drill, the next person goes.
If you are working out with three people, it should take approximately one minute for everyone to complete the circuit.
While you are waiting for your turn, feel free to do a few plyometric push ups.
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Question For You:
- Have you ever used the agility ladder?
- How many of these agility ladder footwork drills have you tried?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.