Take This Speed Ladder Workout Anywhere | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Take This Speed Ladder Workout Anywhere

April 28, 2012

Must See Speed Videos

Speed ladders are the perfect low-cost solution for developing the power, speed and quickness you need for your sport. Although you can find speed ladders at most sports performance centers and schools, you can also easily purchase one for an inexpensive workout you can take anywhere.

Before your speed ladder workout, remember to warm up both your upper- and lower-body muscles. One of the quickest ways to warm up both groups of muscles at the same time is a dynamic Walking Lunge/Arm Circle combo. Perform two sets for two to three minutes. Hydrate, and you're ready to go.

Push-Ups and Straight Line Sprints

  • Place two ladders side-by-side
  • Get into push-up position with hands shoulder-width apart in first ladder spaces
  • Complete Push-Up and advance to next two spaces
  • Repeat pattern until finished with ladders
  • Stand up, sprint 40 yards and backpedal to beginning of ladder

Sets/Reps: 2-4x drill with 30 seconds rest

Single-Leg Hops and Zig-Zag Sprints

  • Place two ladders side-by-side
  • Laterally hop with right foot through each space to end of ladders
  • Sprint diagonally right 10 yards, diagonally left 10 yards, right for another 10, then left another 10
  • Backpedal to start of ladder and repeat with left leg without rest

Sets/Reps: 2-4x drill each leg

Crabwalks and Cariocas

  • Place two ladders side-by-side and get into backward seated position with hands in first ladder spaces, knees bent and hips raised
  • Walk with hands and feet through each space to end of ladders (Crabwalks)
  • Stand up, hold arms out at shoulder level and move sideways, criss-crossing feet behind and in front of each other for 40 yards (Carioca)
  • Reverse Cariocas back to ladders and repeat without rest

Sets/Reps: 2-4x drill

Jumps and Sprints

  • Place two ladders side-by-side and assume athletic stance in front of ladders
  • Jump into every other space, raising hands high overhead
  • Sprint 40 yards and backpedal to start of ladder
  • Jump laterally between spaces down ladders
  • Sprint 10 yards diagonally right, 10 yards diagonally left, right for another 10, then left for another 10

Sets/Reps: 2-4x drill with 30 seconds rest

Burpees

  • Place one ladder on ground and move into push-up position with hands in first two spaces
  • Perform Push-Up, then explosively thrust feet toward hips and immediately jump upright
  • Immediately return to push-up position and repeat sequence in next ladder space
  • Repeat Burpees to end of ladder, then continue them back to beginning without rest
  • Up and down ladder equals one set

Sets/Reps: 2-4x drill with 30 seconds rest

Each speed ladder drill emphasizes a mix of power, speed, balance and agility. Add this short workout to your training to become a more explosive athlete, no matter what sport you play.

Photo:  flickr.com/photos/mirsasha

Jim Carpentier is a certified strength and conditioning specialist, a New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness director at the Greater Morristown YMCA in Cedar Knolls, N.J.

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

Make Quick and Powerful Cuts Like Adrian Peterson

Build Game-Breaking Speed With This Exercise

Rev Up Your Sprint Training With These Complexes

3 Speed Workouts to Improve Your Top-End Sprints

Here's Why Andre Williams' Breakout Performance Was No Fluke

Build Strength for Baseball and Softball Speed

Stability Training Can Improve Your Agility and Range of Motion

Improve Your Footwork to Improve Football Agility

8 Positions to Lower Your 40-Yard-Dash Time

10 Reasons Why You're Not Getting Faster

Soccer Speed and Agility Drills for Women

2-Week Long-Distance Track Workout Training Plan

Improve Your Football 40 Time During the Season

3 Speed Training Essentials You Must Develop to Get Faster

Get Faster With the Ultimate Stair Workout

ZSeries 10-Minute Workouts: Track Sprints

How Sammy Watkins Built His Game-Breaking Speed

Michael Johnson's Guide to a Faster 40

How to Safely Decelerate Faster

ZSeries 10-Minute Workouts: Multidirectional Run

Reactive Agility: The Next Big Thing in Speed Training

The Off-Season Baseball Speed and Agility Workout Program

Ditch the Sprints. Here's How to Build True Sports Speed

4 Powerful Band Agility Drills

12-Week Off-Season Baseball Speed Workout

STACK Challenge: 300-Yard Shuttle

The 5 Elements of a Successful Speed Training Program

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

3 Box Drills That Develop True Game Speed

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Lengthen Your Stride for Maximum Speed

How to Improve Your Basketball Quickness in 5 Minutes

Sprint Faster With Speed Demons

Speed Plyometrics to Help You Run Faster

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

4 Foot Speed Drills to Increase Speed and Agility

How to Build First-Step Quickness for Baseball and Softball

5 Essential Cross Country Workouts Explained

Get Faster With 'The .10 Second Difference' From EXOS

Burn Your Competition with This Sprint Workout

3 Simple Tips to Improve Your 40-Yard Dash

Get the Most Out of Foam Rolling

The Secret to Tom Brady's Newfound Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Train for Speed in Cold Weather

Skipping Drills: The Missing Link From Your Speed Workouts

5 Ways to Spice Up Your Ladder Drills