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;...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,334,004
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,427,980
RGIII Talks About His Legacy
Views: 22,752,331

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

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

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

ZSeries 10-Minute Workouts: The Treadmill Challenge

The 5 Elements of a Successful Speed Training Program

Speed Plyometrics to Help You Run Faster

3 Simple Tips to Improve Your 40-Yard Dash

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

10 Reasons Why You're Not Getting Faster

Acceleration Drills to Increase Speed

Lengthen Your Stride for Maximum Speed

8 Positions to Lower Your 40-Yard-Dash Time

Improve Your Football 40 Time During the Season

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

12-Week Off-Season Baseball Speed Workout

5 Ways to Spice Up Your Ladder Drills

Burn Your Competition with This Sprint Workout

3 Acceleration Drills for a Faster First Step

3 Biggest Myths About Soccer Speed

Sprinting Technique Errors and How to Fix Them

Rev Up Your Sprint Training With These Complexes

ZSeries 10-Minute Workouts: Multidirectional Run

Skipping Drills: The Missing Link From Your Speed Workouts

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

3 Speed Workouts to Improve Your Top-End Sprints

3 Speed Training Essentials You Must Develop to Get Faster

How to Train for Speed in Cold Weather

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

Improve Your Baseball Speed With This On-Field Workout

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

Build Strength for Baseball and Softball Speed

ZSeries 10-Minute Workouts: Track Sprints

Sprint Faster With Speed Demons

Get the Most Out of Foam Rolling

5 Weight Room Speed Exercises You're Not Doing

3 Box Drills That Develop True Game Speed

4 Speed Training Mistakes Athletes Make in the Weight Room

Stability Training Can Improve Your Agility and Range of Motion

How to Safely Decelerate Faster

Build Sprint Speed Like an Olympian

4 Powerful Band Agility Drills

Linear Speed Drills to Improve Athleticism

The Secret to Tom Brady's Newfound Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

How to Build First-Step Quickness for Baseball and Softball

The Off-Season Baseball Speed and Agility Workout Program

8 Speed Workout Tips to Get Faster

Improve Your Footwork to Improve Football Agility

Get Faster With the Ultimate Stair Workout

How to Improve Your Basketball Quickness in 5 Minutes

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