Agility Ladder Footwork Drills to Help You Edge Out the Competition | STACK 4W
X

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

Edge Out the Competition: Agility Ladder Footwork Drills

March 3, 2013 | Robert Taylor

Must See 4W Videos Videos

Gain an edge on your competition in just 15 minutes.

How you approach your training says a lot about who you are as an athlete. The most dedicated make the effort and find the time before every practice to work on weaker aspects of their game. Try these agility ladder exercises to develop foot and ankle strength, coordination and confidence in your footwork.

Set Up: one agility ladder

Set/Reps: Five reps of each drill without touching the ladder is a good starting point. Add a fitness component by sprinting five to 10 yards after completing the footwork pattern through the ladder.

Tips:

  • Keep it basic and focus on execution
  • Ask yourself: where do you want to be at the end of this season?

Ladder Footwork Drills

Forward Two In, Two Out

Forward One-Foot Hop

One-Leg Hops

Lateral Two-Foot Hop

Lateral Two-Foot Hop

Lateral Two In, Two Out

Lateral Two-In Drill

Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
More Cool Stuff You'll Like

How to Improve Your Basketball Quickness in 5 Minutes

Basketball quickness and explosive power are some of the most valuable assets any player can have; yet many players struggle to find time to work on...

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

4 Powerful Band Agility Drills

ZSeries 10-Minute Workouts: Track Sprints

2-Week Long-Distance Track Workout Training Plan

How to Safely Decelerate Faster

8 Positions to Lower Your 40-Yard-Dash Time

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

Get Faster With the Ultimate Stair Workout

5 Ways to Spice Up Your Ladder Drills

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

Lengthen Your Stride for Maximum Speed

4 Foot Speed Drills to Increase Speed and Agility

Build Game-Breaking Speed With This Exercise

12-Week Off-Season Baseball Speed Workout

Burn Your Competition with This Sprint Workout

Reactive Agility: The Next Big Thing in Speed Training

Sprint Faster With Speed Demons

The 5 Elements of a Successful Speed Training Program

5 Essential Cross Country Workouts Explained

Build Strength for Baseball and Softball Speed

Improve Your Footwork to Improve Football Agility

How to Build First-Step Quickness for Baseball and Softball

ZSeries 10-Minute Workouts: The Treadmill Challenge

How Sammy Watkins Built His Game-Breaking Speed

The Secret to Tom Brady's Newfound Speed

Rev Up Your Sprint Training With These Complexes

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Make Quick and Powerful Cuts Like Adrian Peterson

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

3 Box Drills That Develop True Game Speed

3 Speed Workouts to Improve Your Top-End Sprints

Speed Plyometrics to Help You Run Faster

10 Reasons Why You're Not Getting Faster

Stability Training Can Improve Your Agility and Range of Motion

How to Train for Speed in Cold Weather

ZSeries 10-Minute Workouts: Multidirectional Run

Soccer Speed and Agility Drills for Women

Michael Johnson's Guide to a Faster 40

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

The Off-Season Baseball Speed and Agility Workout Program

Get the Most Out of Foam Rolling

STACK Challenge: 300-Yard Shuttle

3 Simple Tips to Improve Your 40-Yard Dash

Improve Your Football 40 Time During the Season

Skipping Drills: The Missing Link From Your Speed Workouts

3 Speed Training Essentials You Must Develop to Get Faster

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