Agility Ladder Drills

Setup & Positioning

• Place the agility ladder flat on a non-slip surface.
• Stand tall, core engaged, and eyes forward—not down at your feet.
• Stay light on the balls of your feet for quick, responsive movement.

Key point: “Speed is nothing without control—start slow, get the pattern right, then build speed.”

Execution — Common Ladder Patterns

1. One Foot Per Square

1. Step one foot into each square in sequence, moving forward.
2. Pump arms naturally, keeping steps light and quick.

Feel it in: Calves, quads, and light core engagement for posture.

2. Two Feet Per Square

1. Step both feet into each square before moving forward to the next.
2. Keep your hips level and movement smooth.

Feel it in: Quads, calves, and coordination muscles in the hips/ankles.

3. In-In-Out-Out (Lateral)

1. Facing sideways, step both feet into the first square (in-in), then both feet out to the side (out-out).
2. Continue down the ladder in the same pattern.

Feel it in: Hip abductors/adductors, calves, and obliques for stability.

4. Icky Shuffle

1. Step into the first square with the lead foot, then bring the trail foot in, and quickly step the lead foot out to the side into the next square.
2. Continue alternating sides in a fluid rhythm.

Feel it in: Quads, calves, and coordination between lower and upper body.

5. Carioca (Grapevine)

1. Facing sideways, cross one leg over in front, then step out with the trailing leg, then cross behind.
2. Repeat down the ladder, keeping hips rotated and light on your feet.

Feel it in: Hip rotators, obliques, and lateral stabilizers.

Where You Shouldn’t Feel It

• Knee strain from twisting without control
• Lower back tension from bending forward
• Heavy impact through heels

Breathing

"Breathe steadily—short, rhythmic breaths match your foot speed. Avoid holding your breath when focusing on footwork."

Common Mistakes to Avoid

1. Looking down the entire time – Glance down only enough to orient your feet, keep your eyes mostly forward.
2. Landing heavy – Stay light on your toes to protect joints.
3. Rushing before learning the pattern – Slow and smooth before fast.
4. Letting arms hang – Use active arm swing to drive rhythm.