Exercise of the Week: 60-Yard Shuttle With Agility Ladder

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the 60-Yard Shuttle With Agility Ladder, a drill that increases quickness and footwork.

Who's Coaching It

Muscular Benefits

  • Increases quickness and overall speed
  • Improves agility, change of direction and footwork
  • Builds endurance for short-distance sprints

Sports Performance Benefits

  • Improves overall quickness and agility so you can change direction and attain full speed as fast as possible
  • Builds anaerobic conditioning (the energy system that powers short busts of strength and speed) so your body will resist fatigue during short sprints and changes of direction
  • Improves foot coordination so you're always balanced, stable and in control of your body and can easily change direction, accelerate and decelerate or perform a skill

How to Perform the 60-Yard Shuttle With Agility Ladder

  • Assume starting stance at goal line
  • Sprint five yards, stop and change direction; sprint back to start
  • Sprint five yards and run five yards through agility ladder, stepping one foot in each ladder box
  • Stop and change direction; sprint 10 yards back to start
  • Sprint five yards, run five yards through agility ladder and sprint five yards
  • Stop and change direction; sprint 15 yards back to start

Sets: 1-5x drill

Coaching Points

  • Position agility ladder five yards from start
  • Sprint five yards and back, 10 yards and back and then 15 yards and back
  • Step one foot in each ladder box

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: AGILITY TRAINING | SPEED LADDER DRILLS | EXERCISE OF THE WEEK | EXERCISES | ENERGY | EXERCISE | SPORTS | SPRINT | DRILL | ENDURANCE | STANCE | FATIGUE | SHUTTLE | AGILITY LADDER