Stand with your right foot down in the first square with the ladder extending to the right and your left foot stepped back. Hop to your right slightly while pulling your right foot back out of the ladder and bringing your left foot forward to land in the first square.

Hop to your right again, bringing your left foot out and your right foot into the second square to reset your stance, then continue for the length of the ladder.

Add some strength building to your agility ladder exercises with broad jumps. Take a deep squat then hop forward multiple squares at once. You can adjust the number of squares you target to your size and athletic ability.

In addition to the strength training of the squats, aiming for precise jumps allows you to work on your body control. These drills require you to get your feet moving quickly and keep them that way for the entire length of the ladder. Not only will they improve your foot speed, but they also will have your heart pumping as they help to build your cardio.

Run through the ladder as quickly as possible without skipping any squares and stepping one foot down in each of them as you go. If you want to improve your foot speed, there is no better option than with fast feet. Start at one end of the ladder and move straight down it as fast as you can, being sure to touch both feet down in each square of the ladder.

Performing fast feet well forces you to take short, choppy steps all while paying careful attention to avoid clipping the ladder with your toes as you progress forward.

Position them so that each hurdle is aligned directly over a rung. Adding hurdles forces you to make high, hopping steps to clear them, breaking up your flow and increasing the concentration required. To adjust the difficulty change the number of squares between hurdles.

The shorter the distance the more difficult the exercise. Begin standing at the end of the ladder but positioned to the left of it.

Step into the ladder with your right foot first, then follow with your left. Reverse the move into the next square by going left, then right, and stepping outside with your left foot.

Position cones level with each rung such that they will be slightly outside of where you plant your feet on your outer steps. As you go through the ladder when you lift your inner foot up lean down with your outer hand to touch the top of the cone.

For an easier exercise use taller safety style cones, whereas cut-top sports cones make it more challenging. Just like you can transform a standard run through the ladder into fast feet to make it a speed drill, you can alter your forward, forward, back as well.

Simply move forward two squares, then back one, being sure to tap both feet in each square as you go. Just like with hopping, the change of direction breaks up your flow and keeps you concentrated on your movement for the entire ladder.

The sideways run is one of the better agility ladder exercises for building lateral movement speed. Stand with one foot in the first square and the other in the second while facing perpendicular to the ladder. Step into the next square with your lead leg before brining your read leg to replace it in the square it just left.

Always move your lead leg first and avoid crossing over your feet, moving instead with a side shuffle motion. Keep your feet moving with sideways fast feet. Stand next to the end of the ladder, facing perpendicular to it, with your left foot closest to the ladder.

Step into the first square with your left foot before doing the same with your right foot. Continue in the same pattern into the second square and on down the line. Repeat the moves with your right foot as the lead foot. One of the most famous agility drills from yesteryear is high stepping through two columns of tires.

With an agility ladder you get all of the benefit of tire running without the risk of catching your toe in a lip and falling on your fast. There are three different ways to run the ladder with high knees, with the common rule being you should always be lifting your knees as close to knee height as possible.

For the simplest method, simply take one step in each square, allowing you to clear the ladder quickly. For a slightly more challenging run, stand so that your feet are straddling one side of the ladder and step one foot down in each square, and one foot down next to each rung.

Finally, you can do high stepping fast feet, with each foot making a stop in each square of the ladder. Stand at the end of the ladder facing down its length and step into the first square with your left foot then your right foot. Next step your left foot to the left of the next rung followed by your right foot to the right of the same rung, so that you are straddling the ladder.

By the time you reach the end of the ladder you will have taken two steps in every box and two steps next to every rung, leading to one excellent cardio workout in addition to great foot speed training.

The fastest way to progress through a ladder while moving laterally is the crossover sideways run. Starting with your left foot next to the ladder and perpendicular to the length of it, step your right leg in front of your left leg to step down in the first square. Bring your left leg forward into the second square before again crossing your right leg over into the third square, and so on for the rest of the ladder.

Once you have gone in one direction, be sure to do another pass with your left leg as the one passing in front and your right leg passing behind.

Going fast is fun, but the agility ladder got its name for a reason. It is an outstanding tool for building your coordination by working on movements which require quick and precise foot movement through the ladder.

The agility building exercises will improve your balance and coordination in no time. The caraoka step is a popular warm up technique in sports like tennis, soccer and martial arts where it is important for competitors to open up their hips.

Begin standing facing perpendicular to the ladder with your left foot as lead. Step it into the first square, then step your right foot behind your left and into the second square. This means they do what I always preach is the best method to attack your fat: accomplish more in less time!

There are many different types of workouts that fall into this HIIT category. You can see a few of my favorites in my list of 7 total body exercises that burn fat and build muscle. Stay young with a workout that will keep you on your toes and thinking fast! These agility ladder drills require you to focus and concentrate, connecting your brain to your body.

Many people deal with increased brain fog symptoms as they age, and regular exercise can help. Plus, from the moment you put your foot into the first ladder exercise, your brain will be focused and your training session will speed by.

We all get bored sometimes with our workout. Step into the first phase of becoming more athletic and agile with a ladder drill — I promise your body can do it. You can do ladder exercises outside, in the garage, or in the basement.

Looking for other fun workouts to mix up your exercise routine? Give these a try:. The size of your ladder will depend on your training goals, workout space, and personal preference.

A standard agility ladder is 10 yards long and 20 inches wide, but you can find ladders in different sizes and materials. Look for a space that is free from obstacles, such as furniture or equipment, and has enough room for you to move comfortably around the ladder.

If you prefer to train outdoors, a flat grassy field or a track will work well. Unroll your ladder on the ground and make sure it lies flat. Use cones or other markers to indicate the starting and ending points of your cone drills.

Make sure the ladder is straight and the markers are in the correct position before you start your workout. This will help prevent injury and prepare your body for the workout ahead.

Spend at least minutes warming up with jogging in place, jumping jacks, or skipping before starting your drills. After warming up, do some dynamic stretches to increase mobility and flexibility , such as leg swings, arm circles, or walking lunges.

Agility ladder drills are a fun and effective way to improve your agility and burn serious calories. You can get started with agility ladder workouts using my full video workout or individual exercises below.

This workout is considered a high-intensity interval training HIIT workout because it requires you to expend all-out effort for short bursts of time and then rest.

Watch the videos for a demonstration of each move and read the description of each drill to learn how to do each move. Place one foot in each square, alternating. Be sure to pick up your feet and move from the first box through the full length of the ladder.

The higher you can pick your knees up while running through the ladder, the more efficient and effective this exercise will be. Place two feet in each square before moving onto the next.

You want to stay on the balls of your feet and move your feet quickly for this agility ladder drill. Similar to the single leg in each square, the extra challenge to this move is to also pick up your knees.

Think high knees down the ladder. This will push your heart rate further and uses a bigger range of motion. Stand lateral in to the agility ladder with your right foot ready to lead. Start going down the agility ladder by placing two feet in each square. Stay on the balls of the feet and as you move laterally.

You want to keep your toes and hips facing forward the entire time until you reach the end of the ladder. Do this same thing on the other side, leading with the left foot and moving in the opposite direction.

Facing laterally and sprinting down the ladder forces us to move in a different plane of motion and challenges our minds as well. Jump two feet together inside a square, then jump out while moving down the ladder.

Just as you would do regular jumping jacks, continue to use your arms in an overhead position to increase the heart rate. Begin by placing the right foot in the square and then the left foot. Then you will step outside of the ladder with the right foot, then the left, leaving both feet on the outside of the ladder.

You will follow the pattern of in in, out out, leading with the same foot as you go down the entire ladder. Once you come back, the challenge is to start with the opposite foot, making sure you are evening out your body and not always choosing the more dominant foot to lead.

Start by standing on the left side of the ladder, allowing your left foot to be the leading leg. Step sideways with your lead foot left into the first square, then cross-step your opposite foot over the lead foot as you move to the second box. Continue to move laterally across the ladder while focusing on quick footwork and stable hip movement.

Repeat this pattern on the other side. This is one of our favorite agility ladder drills. Take a lateral step into the first square with the left foot, then immediately follow with the right foot.

Then you will step laterally to the left side of the ladder with the left foot. The right foot will then lead into the second box.

The left foot will meet the right in the second square, then take a step to the outside of the ladder on the right with the right foot. Continue down the entire ladder focusing on quickness and agility. The pattern will always be two feet into the square, one foot on the outside, but each time you will lead with the opposite leg.

Begin by standing on the left foot. Hop through the ladder on the left foot the entire way down the ladder. Once you reach the end of the ladder and you make your way back to the starting position, you will stand on the right foot and complete the same pattern on the opposite foot.

Start on the right side of the ladder. The right foot will always step inside each square and the left, outside foot will always be on the outside of the ladder. Begin by leading with the inside foot stepping into the first square. The opposite foot left will step on the outside of the ladder following in the footsteps.

You will repeat this pattern all the way down the ladder. You can if you want, but they're not required. You can draw one on your driveway using sidewalk chalk.

You can use floor tiles in your basement. Or you can simply imagine the squares on your floor as you do the workout. I recommend starting out with some of the more simple drills and then working your way up to the more complicated ones.

I'll out line the drills below, but invite you to adjust as needed to change things up. You can also watch the video below to see me demonstrate each drill. You can get warmed up by taking a five minute walk on the treadmill or around your neighborhood.

It will help get your heart pumping and muscles ready for a workout.

This can be one of the more confusing steps to figure out at first because it involves unbalanced steps between your two legs, with your lead leg touching down twice for every one step your rear leg takes.

Stand perpendicular to the ladder with your left leg leading and set back so that the ladder is aligned slightly in front of you. Step your left foot forward at an angle into the first square. Slide your right leg parallel to the ladder so it is even with the first square but still not in it, then bring your left foot out of the square and next to your right.

Continue with the two-for-one pattern, and repeat with your right foot as the one touching down in the squares. Another unbalanced movement involves moving down the middle of the ladder while touching one leg outside at each rung. Begin facing down the ladder then step your left foot forward and down on the left of the first rung.

Step into the first square with your right foot followed by your left foot to complete one round of the movement. To progress down the ladder, always lead with the step to the outside, followed by your other foot then bringing the first foot into the same square.

Stand perpendicular to the ladder with your left leg in the lead. Turn your hips and shoulders slightly so your right leg and shoulder are further back. Hop forward to plant your left foot in the first square while extending your left hand to throw a jab. Hop and shift your weight onto your right foot as you bring your hand back to your hand, then hop forward into the second square as you throw a second jab.

Step behind crossovers are an exercise which builds your speed and agility at the same time. Stand slightly to the right of the end of the ladder then step into the first square with your left leg. Cross your right leg behind your left so that it lands on the left side of the ladder, then bring your left foot across your right so you are standing to the left of the ladder.

Step into the next square with your right foot, then cross your left leg behind and outside before bringing your right foot back outside.

Always step into the next square with your inside leg, then step the outside leg behind. Starting next to the end of the ladder facing perpendicular to it, cross your right leg in front of your left and step down in the first square.

Bring your left foot back behind the right and also into the first square, then repeat down the rest of the ladder. Not everything you do on the agility ladder has to be about speed and quick feet, however. You can also incorporate your agility ladder into your muscle building plans as well, with options to strengthen your muscles from your chest all the way down to your legs.

The wide walk is a great way to engage and build the muscles in your lower body. Stand with your feet wider than your hips and your left foot in the first square of the ladder. Step your left foot forward into the next square, then your right foot forward outside the ladder.

Continue walking with small, squatted steps until you reach the end, then turn around and come back with your right foot in the ladder. This is not a workout for anyone seeking a rest round. Put your feet, toes down, in the first square of the ladder then extend your body out into the pushup position.

You can do wide push ups, narrow push ups, diamond push ups or any other variation you prefer. Lower your chest to the ground like a normal push up then explode back up with enough force to allow you to propel your body off the ground slightly.

Drive yourself forward as you leave the ground so that your feet land in the next square. For an easier chest exercise which also hits your core, try plank walks.

Plant both hands in the same square of the ladder, with your body extending perpendicularly and the rest of your weight on your toes. Keep your body as straight as possible, then walk sideways down the ladder by moving your hands and feet along the ladder, planting your hands in each square.

Split the difference between the two prior agility ladder exercises by performing a sideways plank walk with an additional pushup at each new square. You can adjust the type of pushup by changing your starting squares. For wide pushups, instead of placing both hands in one square and keeping your elbows tight to your body, place one hand in the first square and the other in the third to create a wider base.

Begin with both hands in the same square while in the plank position, then walk your hands forward into the next square one at a time before bringing your feet forward one at a time as well. Just as switching from sideways movement to forward movement engages your muscles in new ways, so too does switching to go in reverse, as you change from pulling yourself forward to pushing yourself backwards.

Adding explosive exercises to your ladder drills is not only a great change of pace, but also an excellent way to build some muscle on the ladder.

With jump squats, sink your butt down into a deep squat, then hop up and forward into the next square. This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous.

Jacky has a degree in Sports Science and is a Certified Sports and Conditioning Coach. He has also worked with clients around the world as a personal trainer. He has been fortunate enough to work with a wide range of people from very different ends of the fitness spectrum.

Through promoting positive health changes with diet and exercise, he has helped patients recover from aging-related and other otherwise debilitating diseases. He spends most of his time these days writing fitness-related content of some form or another. Fitness Training Abdominal Training Athletics Training Body Composition Circuit Training Endurance Training Exercise Physiology Fitness Tests Flexibility Training Plyometric Training Strength Training Speed Training Sports Nutrition Sports Supplements Workout Routine Yoga Training Individual Sports Cycling Training Marathon Training Golf Training Ski Training Wrestling Training Martial Arts Training Gymnastics Training Boxing Training Extreme Sports Camping and Hiking Swimming Team Sports Soccer Training Badminton Training Baseball Training Basketball Training Cricket Training Football Training Hockey Training Lacrosse Training Rowing Training Rugby Training Table Tennis Training Tennis Training Volleyball Training.

They are an integral part of many SAQ programs and compliment many different sports and events. Here are some general guidelines for all the ladder agility drills below: Push off from the balls of your feet not the toes Pump your hands from shoulder height to hips men and from chest height to hips women Keep your elbows at 90 degrees at all times Keep your arms, shoulders and hands relaxed Try to keep your head still as much as possible Here are 35 of the best agility ladder drills for circuit training programs.

Start with your feet hip width apart at the bottom of the ladder Jump up with both feet and land on the left foot only in the first square Immediately push off with your left foot and land with both feet in the second square Immediately push off with both feet and land on your right foot only Push off from your right foot and land on both feet.

Repeat this pattern for the full length of the ladder. In-Out Drill Another basic drill to master but no less effective. Start with your feet hip width apart at the bottom of the ladder Step into the first square with your left foot first, immediately followed by your right foot With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot Step back into the third square with your left foot first, followed by your right foot.

Then jump back into the ladder bringing both feet into the next square. Rapid and Controlled Movement: Maintain a rapid yet controlled in-and-out motion as you progress through the ladder. Maintain Proper Posture: Throughout the drill, maintain an athletic stance with knees slightly bent and core engaged for stability.

Progression: Start at a moderate pace and gradually increase your speed as you become more comfortable with the footwork pattern.

Challenge yourself to move faster without compromising technique. Hopscotch Motion: Very similar to the side straddle motion. Begin the drill by jumping into the first box of the ladder but this time with only one foot. Jump back into the ladder and into the next square along landing on one foot.

In this drill, either alternate which foot you land on or complete the drill using one foot and then do it again with the other. Starting Position: Stand alongside the ladder with your feet hip-width apart.

In-and-Out Motion: This drill is similar to the side straddle drill but instead of moving both feet at the same time in a jumping motion, it is performed using quick steps instead of jumps. Instead of jumping both feet simultaneously, with speed and precision, step one foot into the box followed quickly by the other.

Then step the leading foot out to the side of the ladder followed by the other leg to the other side of the ladder. Continue this in-and-out pattern as you progress through the ladder. In-and-Out Motion: Similar to the In-and-Out drill, Begin the drill by jumping into the first box of the ladder with both feet simultaneously.

Quickly follow this motion by jumping out of the ladder backwards and to the side. Then jump forward again into the next square of the ladder before jumping back out and to the side again. Quick and Controlled Movement: Focus on executing quick and controlled movements, maintaining a low and athletic stance for maximum stability.

Precise Footwork: Emphasize precise foot placement inside each box, ensuring your feet are placed accurately to challenge your agility. Challenge Yourself: Increase your speed as you become more comfortable with the lateral footwork pattern. Push yourself to move faster while maintaining proper form.

In-and-Out Motion: This drill is similar to the Lateral hops In-and-Out but instead of moving both feet at the same time in a jumping motion, it is performed using quick steps instead of jumps. Then step the leading foot out to the side of the ladder followed by the other foot.

Starting Position: Stand at one end of the ladder with your feet hip-width apart, facing the ladder. Icky Shuffle Motion: Begin the drill by performing the Icky Shuffle pattern through the ladder.

Step your left foot outside of the ladder to the left side, then quickly step your right foot into the first box of the ladder. Then quickly bring your left foot back into the first ladder square. Next, step your right foot outside of the ladder to the right side, step your left foot into the second box and quickly return the right foot into the second ladder box.

Keep repeating this lateral shuffle pattern, stepping inside and outside each square as you move through the ladder. This is also called the 2-in, 1-out. Swift and Agile Steps: Focus on swift and agile footwork, pushing off your outside foot to quickly change direction and return to the ladder.

Challenge Yourself: Increase your speed as you become more comfortable with the Icky Shuffle pattern. Aim for faster execution while maintaining proper technique. Reverse Optional : Once you reach the end of the ladder, reverse the Icky Shuffle to return through the ladder, mirroring the same footwork pattern.

Starting Position: Stand at one end of the ladder with one foot inside the ladder and one foot outside the ladder. For the sake of this description we will start with your left foot outside of the ladder and your right foot inside.

Snake Motion: Jumping forward with both feet at the same time, twist 90 degrees into the ladder landing with the foot that was outside the ladder left foot in the second box and the other foot right foot the other side of the rung in the box it began in the first box. Then using the same motion, jump forward and twist 90 degrees back so that you are again facing forward.

Now your right foot should be outside of the ladder, parallel with the second box and your left foot should still be in the second box but now facing forward. Continuing the Snake: Again, jumping forward with both feet at the same time, twist 90 degrees into the ladder, landing with the foot that was outside the ladder right foot in the third box and the other foot left foot the other side of the rung still in the second box it began in.

Continue this motion all the way to the end of the ladder. Swift and Controlled Steps: Focus on swift and controlled footwork, smoothly transitioning between inside and outside steps. Challenge Yourself: Increase your speed as you become more comfortable with the Snake Ladder pattern.

Strive for faster execution while maintaining precision in your footwork. Reverse Optional : Once you reach the end of the ladder, reverse the Snake Ladder Drill to return through the ladder, mirroring the same footwork pattern. Starting Position: Stand at one end of the ladder with your feet together and your body facing the ladder.

Jumping Jacks Motion: Begin the drill by jumping both feet out to the sides and placing them outside of the first ladder square. Simultaneously, raise your arms above your head. Then, jump your feet back together, landing inside the second ladder square, while lowering your arms back to your sides.

Repeat this Jumping Jacks motion, jumping in and out of each ladder square as you move through the ladder. Explosive and Controlled Jumps: Focus on explosive jumps with control, landing softly on the balls of your feet to minimize impact.

Challenge Yourself: Increase your speed and intensity as you become more comfortable with the Jumping Jacks motion. Strive for faster jumps while maintaining proper form.

High Knees Motion: Begin the drill by lifting your right knee as high as possible and placing your right foot inside the first ladder square. Quickly lift your left knee and place your left foot inside the next ladder square. Continue this alternating high knees motion as you move through the ladder.

Powerful and Controlled Movements: Focus on powerful and controlled knee lifts, engaging your core for balance and stability. This drill focuses on strengthening the hip flexors and improving knee drive, which is crucial for quick movements on the court.

Alternating Footwork: This drill can also be performed by placing both feet inside the same box instead of alternating boxes for each foot.

Challenge Yourself: Increase your speed and intensity as you become more comfortable with the High Knees motion. Strive for faster knee lifts while maintaining proper form. Lateral Run Motion: Begin the drill by stepping sideways into the first ladder square with your right foot, quickly followed by your left foot.

Then, step sideways to the next ladder square with your right foot leading, and your left foot quickly following.

Continue this lateral run motion, moving sideways through the ladder. Dynamic and Controlled Strides: Focus on dynamic and controlled sideways movements, using the muscles in your legs for quick and agile strides. Challenge Yourself: Increase your speed and intensity as you become more comfortable with the Lateral Run motion.

Strive for faster lateral movements while maintaining proper form. Starting Position: Stand at the side of one end of the ladder with your feet hip-width apart and your body facing the ladder. Foot Exchange Motion: Begin the drill by stepping into the first ladder square with your right foot.

Then, swiftly exchange your feet by stepping your right foot out to the right side of the ladder and your left foot into the same square. Next, step your left foot out to follow your right foot while bringing your right foot back into the ladder in the next square along.

Continue this quick foot exchange motion as you move through the ladder. Quick and Controlled Steps: Focus on rapid and controlled foot swaps, keeping your movements light and agile. Challenge Yourself: Challenge Yourself: Increase your speed and intensity as you become more comfortable with the Foot Exchange motion.

Turn around and hop again with the other foot in the opposite direction. Two feet in lateral ladder drill How to perform Begin by standing inside one of the squares perpendicular to the alignment of the ladder.

Step into the adjacent square with your lead foot. Now step into the same square with your other foot. Repeat this process until you reach the other end of the agility ladder and then repeat this movement in the opposite direction.

Two-foot step ladder drill How to perform Begin at one end of the ladder facing the rungs. Step into the first square using one foot and then immediately step into the same square using the other foot. Quickly move the original foot into the 2 nd square and repeat the process till you reach the other end of the agility ladder.

Repeat this movement in the opposite direction. Forward Icky shuffle ladder drill How to perform Begin by standing at one end of the ladder facing the rungs, by the side of the first square. Step into the first square laterally with one foot.

Now place this foot outside the first square while simultaneously stepping the 2 nd foot into the first square. Place your 2 nd foot into the 2 nd square immediately followed by the 1 st As you do this, your 2 nd foot will go outside the 2 nd square.

Repeat this process until you reach the other end of the agility ladder and then move in the opposite direction. Backward icky shuffle ladder drill How to perform Begin by standing at one end of the ladder with your back to the rungs, by the side of the first square.

Place your 2 nd foot into the square behind you immediately followed by the 1 st As you do this, your 2 nd foot will go outside the 2 nd square.

Turn around and repeat this movement in the opposite direction. Two in two out lateral ladder drill How to perform Begin by standing outside the first square perpendicular to the agility ladder. Step one foot into the first square immediately followed by the 2 nd Ensure you stay on the balls of your feet.

Now step your first foot outside the square, followed by the 2 nd foot, and keep moving laterally to the next square. Repeat this process until you reach the other end of the agility ladder and then reverse the movement.

Carioca ladder drill How to perform Begin by standing outside the first square of the agility ladder with the rungs to your left. Now step your left foot laterally into the first square. Cross your right foot in front of your left foot into the 2 nd Now cross your left foot behind your right foot into the 3 rd Keep moving laterally across the ladder by rotating your hips and moving your feet fast.

Once you reach the other end of the ladder, repeat in the opposite direction. Tip Use your arms to rotate your upper body opposite the direction of the lower body.

Single leg hop ladder drill How to perform Begin by standing on one leg with your other leg bent, outside the first box of the agility ladder. Hop forward with your standing foot into the first square. Keep hopping forward until you reach the other end of the ladder.

Turn around, switch legs, and then hop in this direction. Foot exchange ladder drill How to perform Begin by standing perpendicular to the agility ladder near one end of it. Place one foot inside the first square. Now switch your feet bringing your outside foot in and vice versa.

Keep repeating this skiing motion until you reach the other end of the ladder. Repeat this process in the other direction. Hip twist ladder drill How to perform Begin by standing with one foot inside the first square and the 2 nd foot outside.

Your legs should be at an angle to the agility ladder as shown in the video. Now in a swift twisting motion, bring the outside foot inside the first square, while simultaneously bringing the inside foot out.

Keep twisting your hips side to side and move laterally down the ladder until you reach the other end. Use your arms to help with the twisting motion and keep the momentum going. Repeat the process in the opposite direction. Forward Straddle Hop ladder drill How to perform Stand at the beginning of the ladder with either foot on each side of the first square.

Now hop both feet into the first square. Again hop both feet forward such that each foot is on either side of the 2 nd Repeat this movement until you reach the other end of the speed ladder.

Turn around and move in the opposite direction.