Improve Your Agility With 4 Speed Ladder Drills

December 21, 2012 | Eric Bunnell

Must See Speed Videos

You can be the fastest athlete in the world, but unless you’re Usain Bolt, all that speed won't do you much good if you can't stop and change direction. Those of us who do more than run in a straight line need agility.

One of the best tools for improving agility is a speed ladder. The following four ladder drills improve your footwork, coordination and ability to control your body when quickly shifting positions. Perform them during speed workouts, right after a dynamic warm-up, one to two days per week. For each drill, do three sets in each direction.

Lateral Shuffle

Stand with the ladder to your left. Shuffle laterally through ladder, placing one foot in each box so that both feet are never in the same box at the same time. Repeat in opposite direction.

Lateral Change-of-Direction Shuffle

Stand with the ladder to your left. Using the same technique described above, shuffle to your left for two boxes, then step towards start for one box. Continue this pattern through entire ladder. Repeat in opposite direction. When you feel you’ve mastered the technique, try varying the number of boxes you shuffle.

Quarter Turns

Stand facing the ladder with your left foot in the first box and right foot to the right of that same box. Hop and rotate 90 degrees counterclockwise, so your right foot is in second box and left foot is still in the first box. Hop back to the starting stance, only now your left foot should be in the second box with your right foot outside. Continue this pattern through the entire ladder, then repeat in the opposite direction.

Quarter Turn T-Drill

Stand facing the ladder with your left foot in the first box and right foot to the right of the box. Hop and rotate 90 degrees clockwise, so your right foot is in the first box and left foot is in second box. Hop back to the starting stance, with your left foot now in the second box and right foot outside of second box. Continue pattern through entire ladder, and repeat in opposite direction. For an additional challenge, hold a medicine ball throughout the drill.

Looking for more speed ladder drills? Check out STACK's Speed Ladder Drill Library or start with these articles:

Eric Bunnell
- Eric Bunnell has coached college baseball for nearly a decade. He currently works with infielders, catchers and base runners at Lake Erie College in Painesville,...
Eric Bunnell
- Eric Bunnell has coached college baseball for nearly a decade. He currently works with infielders, catchers and base runners at Lake Erie College in Painesville,...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,635,002
RGIII Talks About His Legacy
Views: 25,325,206
Patrick Willis' Homegrown Off-Season Workout
Views: 1,225,771

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,738
Kevin Love's Cone Hop Basketball Shooting Drill Views: 8,003
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

4 Speed Training Mistakes Athletes Make in the Weight Room

Speed training I find it slightly ironic that the number one request or priority of most athletes and coaches is speed , explosive speed to be exact yet...

Why Youth Athletes Need to Focus On Strength to Improve Speed

3 Simple Steps to Get Quick

Linear Speed Drills to Improve Athleticism

The Off-Season Baseball Speed and Agility Workout Program

Lengthen Your Stride for Maximum Speed

Sprint Faster With Speed Demons

Improve Your Football 40 Time During the Season

Run Faster and Longer

Speed Drill of the Day: Get More Explosive with Ankle Hops

The 10 Best Speed Exercises for Athletes

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

3 Acceleration Drills for a Faster First Step

How the Cable Machine Can Help You Get Faster

5 Weight Room Speed Exercises You're Not Doing

The Secret to Tom Brady's Newfound Speed

Improve Your Baseball Speed With This On-Field Workout

How to Train for Speed in Cold Weather

Todd Durkin's 5 Drills for Faster Sprints

The 5 Elements of a Successful Speed Training Program

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

8 Speed Workout Tips to Get Faster

12-Week Off-Season Baseball Speed Workout

3 Ways to Build Sprint Speed (No Sprinting Required)

Supreme Speed: 6 Training Tips from Football's Fastest Man

How to Improve Your Basketball Quickness in 5 Minutes

Todd Durkin's 5 Exercises to Increase Your Agility

Sprinting Technique Errors and How to Fix Them

Increase Your Lacrosse Speed With Multi-Directional Exercises

Deceleration: The Missing Link for Hockey Speed Training

How to Build First-Step Quickness for Baseball and Softball

5 Stretches That Can Instantly Make You Faster

Speed Plyometrics to Help You Run Faster

4 Powerful Band Agility Drills

Skipping Drills: The Missing Link From Your Speed Workouts

6 Essential Multi-Directional Speed Drills

3 Biggest Myths About Soccer Speed

Acceleration Drills to Increase Speed

Build Sprint Speed Like an Olympian

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

Improve Your Footwork to Improve Football Agility

Previewing the Fastest Draft Prospects of the 2015 NFL Combine