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

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.


  • 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

Sprint Faster With Speed Demons

One of the most important but neglected muscles in sprinting to increase your speed is the iliopsoas muscle, commonly known as the hip flexors, although...

ZSeries 10-Minute Workouts: The Treadmill Challenge

5 Easy Ways to Improve Your Sprint Speed

Burn Your Competition with This Sprint Workout

Skipping Drills: The Missing Link From Your Speed Workouts

Michael Johnson's Guide to a Faster 40

The 5 Elements of a Successful Speed Training Program

Stability Training Can Improve Your Agility and Range of Motion

Build Strength for Baseball and Softball Speed

How to Improve Your Basketball Quickness in 5 Minutes

Get Faster With 3 Essential Speed Training Strategies

3 Speed Training Essentials You Must Develop to Get Faster

5 Ways to Spice Up Your Ladder Drills

Make Quick and Powerful Cuts Like Adrian Peterson

Pyramids: A Sprint Workout for the Strong

2-Week Long-Distance Track Workout Training Plan

Vince Young is Ready for the 2011 NFL Season

How Sammy Watkins Built His Game-Breaking Speed

Improve Your Football 40 Time During the Season

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

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

How to Build First-Step Quickness for Baseball and Softball

Soccer Players: Get Faster with the Montreal Impact Workout

Increase Your Soccer Speed With 4 Sprint Drills

3 Simple Tips to Improve Your 40-Yard Dash

The Secret to Tom Brady's Newfound Speed

5 Essential Cross Country Workouts Explained

Step Counting: How Big Men Can Run a Faster 40

Soccer Speed and Agility Drills for Women

Get Faster With the Ultimate Stair Workout

STACK Challenge: 300-Yard Shuttle

Rev Up Your Sprint Training With These Complexes

Lengthen Your Stride for Maximum Speed

8 Positions to Lower Your 40-Yard-Dash Time

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

Build Game-Breaking Speed With This Exercise

Get the Most Out of Foam Rolling

ZSeries 10-Minute Workouts: Track Sprints

4 Foot Speed Drills to Increase Speed and Agility

ZSeries 10-Minute Workouts: Multidirectional Run

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

10 Reasons Why You're Not Getting Faster

The Off-Season Baseball Speed and Agility Workout Program

3 Speed Workouts to Improve Your Top-End Sprints

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

How to Safely Decelerate Faster

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Reactive Agility: The Next Big Thing in Speed Training

3 Box Drills That Develop True Game Speed

Vince Young Broke As a Joke