Cross Training For RunnersRunning Workouts

Top 9 Speed & Agility Ladder Drills For Runners

10 Mins read

Are you ready to take your running routine to the next level? If you want to improve your agility, speed, and coordination, then you need to incorporate agility ladder drills into your training regimen.

Don’t worry, and you don’t need to be an athlete to reap the benefits of these drills. Whether you’re a seasoned pro or just starting your fitness journey, you can benefit from the agility ladder workout I’m about to share with you.

But first, let’s talk about why agility drills are so important. Research has shown that agility training can improve balance, reaction time, and overall athletic performance. Plus, it can help prevent injuries by increasing flexibility and reducing the risk of falls.

It’s no wonder that agility ladder drills have become a staple in the training programs of professional athletes and fitness enthusiasts alike.

Now, you might be wondering how to get started with agility ladder drills. It’s important to approach these drills with proper form and technique to avoid injury.

But don’t worry, and I’ll walk you through it. In this post, I’ll share my favorite agility ladder workout, along with tips for avoiding bad form and injury.

So grab your ladder, and let’s get started!

What Agility Ladder Drills Training?

Have you ever watched a cheetah sprint through the grasslands, weaving in and out of obstacles with ease? That’s agility in action – the ability to move quickly and accurately with grace and control. Hence, as a runner, having good agility can make all the difference in your performance.

Agility ladder drills are a popular and effective way to train for agility. They consist of a series of movements performed on an agility ladder, which is a flat ladder made up of evenly-spaced rungs. These drills help improve your coordination, speed, balance, and reaction time, all of which are essential components of good agility.

Research has shown that incorporating agility ladder drills into your training program can lead to significant improvements in agility, balance, and coordination (1). And these benefits extend beyond just running – having good agility can also help with everyday activities like playing sports, dancing, or even avoiding obstacles while walking down the street.

What’s An Agility Ladder

But what exactly is an agility ladder, you ask? It’s a simple yet powerful training tool that can take your workouts to the next level. It’s a 10-yard-long piece of equipment that you can either buy online or make yourself.

Once you have your ladder, you can perform various exercises such as skipping through runs, sideways shuffles, and other movements up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should You Perform Agility Ladder Exercises

Here are some of the benefits of agility ladder drills.

Speed.

By incorporating ladder drills into your training program, you will be promoting a wide range of different footwork and movement patterns, which can help increase stride length, speed, and agility on the running track.

Cardio exercise.

When done right and at a fast pace, the agility ladder can provide you with a killer cardio workout. Just keep in mind that proper form is the priority, not how hard you push yourself. If you lose form, then you are just wasting your time.

Strengthens body and mind

Ladder drills will also help you strengthen your joints, tendons, and ligaments while improving focus and coordination.

For more on the history as well as scientifically proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

Are you ready to save some cash and make your very own agility ladder? Let’s get started!

First off, forget about buying an expensive agility ladder from a sports specialty store. With just a few materials and some DIY skills, you can make your own ladder right at home.

Here’s what you need

  • Two rolls of duct tape—or at least 25 to 30 feet of it.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  I think you can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

The best part? You can probably get those paint-stirring sticks for free at your local Home Depot paint counter!

Once you’ve got your materials ready, it’s time to assemble your ladder. With a few simple steps, you’ll have a fully functional agility ladder in just a few minutes.

But why make your own ladder, you may ask? Not only does it save you money, but it also allows you to customize your ladder to your desired length and width. Plus, the act of creating something with your own hands can be a satisfying experience in and of itself.

For more inspiration and step-by-step instructions, check out some online resources such as YouTube videos or instructional articles.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

In general, agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

If you’re not feeling up to the task, there are plenty of tutorials online, including a helpful YouTube video that walks you through the entire process.

Too much to handle? You can always improvise by drawing the ladder on the ground with some tape. After all, exercise doesn’t have to be complicated to be effective.

Starting Agility Ladder Exercises Without Falling Flat on Your Face

Are you ready to take your training to the next level with agility ladder exercises? It’s important to start slow and gradually increase your intensity so you don’t trip up and fall flat on your face.

But don’t worry. Here are some easy steps to get you started safely and efficiently.

First things first, set up your agility ladder in a spacious area with a flat surface. Now, it’s time to start slow. As a newbie, begin by walking through the ladder. This helps you get used to the movement and build a proper form from the get-go.

Once you have the hang of it, try some basic ladder drills. Perform a few rounds of jogging up and down the ladder, then try shuffling from side to side. These exercises will help you develop balance, coordination, and quick reflexes.

As you get more comfortable with the ladder, it’s time to make things more challenging. Push yourself to perform the exercises as fast as you can without sacrificing form. Remember, quality over quantity.

Studies have shown that agility ladder drills can improve your speed, coordination, and overall physical fitness.

Plus, they can be a fun and exciting way to switch up your training routine.

Adding The Drills

To make the most of agility ladder drills, you should incorporate them strategically into your running plan. One way to do this is to add them in as part of your dynamic warm-up routine before a run. This can help activate your muscles, improve coordination, and enhance neuromuscular control, which can translate to better performance on the road.

You can also use these drills as a standalone workout, performing 2-3 sets of each drill with 30-60 seconds of rest between sets. This can help improve your agility, speed, and reaction time, all of which are important for running performance.

Another option is to use these drills as part of a circuit-style workout, alternating between ladder drills and other strength or cardio exercises. This can provide a high-intensity, full-body workout that can boost your endurance and overall fitness.

Incorporating Agility Ladder Drills Into Your Training Program:

While agility ladder drills can be a great addition to any runner’s training program, it’s important to approach them with a specific plan in mind. Here are some tips on how to incorporate these drills into your routine:

Frequency: Aim to perform agility ladder drills 1-2 times per week, ideally after a warm-up but before your main workout.

Progression: Start with the basic drills and gradually progress to more complex ones. You can also increase the speed or add resistance to the drills over time to make them more challenging.

Variety: Mix up the drills you perform from week to week to keep things interesting and to challenge different aspects of your footwork.

Agility Ladder Exercises Warm-up

Before you start performing ladder drills, make sure to begin your workout with a thorough warm-up.

Since it’s going to be an intense exercise, you need to put some fire inside you. Make sure everything’s ready for the drills.

Jog in place to increase your heart rate and loosen up your muscles and joints, then do plenty of dynamic moves, such as lunges, butt kicks, arm raises, etc.

Agility Ladder Drills & Workout Instructions

Are you ready to take your agility and endurance to the next level? Then get ready to step up to the challenge with these agility ladder drills! This high-intensity interval training workout will push your body to the limit, requiring you to give it your all for short bursts of time, followed by rest periods.

But don’t let the intensity intimidate you. With proper form and technique, you can master each of the 11 drills in this routine. And the results are worth it – improved speed, agility, balance, and coordination.

  1. Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Make sure to reduce the amount of time your feet are in contact with the ground.

  1. High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Make sure to bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

  1. Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

  1. Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

  1. In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing, so both feet are outside of the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

  1. Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

  1. Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

  1. Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

  1. Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Agility Ladder Training – The Conclusion

Congratulations, you’ve reached the end of the ladder drills training article! By now, you should be well-versed in the art of footwork and agility and ready to take your athletic abilities to new heights.

Just like a ladder, each drill you’ve practiced is one rung higher on the ladder of success, bringing you closer and closer to your goals. According to recent statistics, athletes who incorporate ladder drills into their training regimen see a significant improvement in their speed, balance, and overall athletic performance.

So, whether you’re a seasoned athlete looking to up your game or a beginner just starting out, ladder drills are an essential tool in your training arsenal.

As you continue to practice these drills and perfect your technique, remember that the journey to success is never linear – there will be ups and downs, twists and turns, but every step you take brings you one step closer to your ultimate goal. So, keep climbing that ladder of success, and never give up on your dreams.

Are you ready to take your running routine to the next level? If you want to improve your agility, speed, and coordination, then you need to incorporate agility ladder drills into your training regimen.

Don’t worry, and you don’t need to be an athlete to reap the benefits of these drills. Whether you’re a seasoned pro or just starting your fitness journey, you can benefit from the agility ladder workout I’m about to share with you.

But first, let’s talk about why agility drills are so important. Research has shown that agility training can improve balance, reaction time, and overall athletic performance. Plus, it can help prevent injuries by increasing flexibility and reducing the risk of falls.

It’s no wonder that agility ladder drills have become a staple in the training programs of professional athletes and fitness enthusiasts alike.

Now, you might be wondering how to get started with agility ladder drills. It’s important to approach these drills with proper form and technique to avoid injury.

But don’t worry, and I’ll walk you through it. In this post, I’ll share my favorite agility ladder workout, along with tips for avoiding bad form and injury.

So grab your ladder, and let’s get started!

What Agility Ladder Drills Training?

Have you ever watched a cheetah sprint through the grasslands, weaving in and out of obstacles with ease? That’s agility in action – the ability to move quickly and accurately with grace and control. Hence, as a runner, having good agility can make all the difference in your performance.

Agility ladder drills are a popular and effective way to train for agility. They consist of a series of movements performed on an agility ladder, which is a flat ladder made up of evenly-spaced rungs. These drills help improve your coordination, speed, balance, and reaction time, all of which are essential components of good agility.

Research has shown that incorporating agility ladder drills into your training program can lead to significant improvements in agility, balance, and coordination (1). And these benefits extend beyond just running – having good agility can also help with everyday activities like playing sports, dancing, or even avoiding obstacles while walking down the street.

What’s An Agility Ladder

But what exactly is an agility ladder, you ask? It’s a simple yet powerful training tool that can take your workouts to the next level. It’s a 10-yard-long piece of equipment that you can either buy online or make yourself.

Once you have your ladder, you can perform various exercises such as skipping through runs, sideways shuffles, and other movements up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should You Perform Agility Ladder Exercises

Here are some of the benefits of agility ladder drills.

Speed.

By incorporating ladder drills into your training program, you will be promoting a wide range of different footwork and movement patterns, which can help increase stride length, speed, and agility on the running track.

Cardio exercise.

When done right and at a fast pace, the agility ladder can provide you with a killer cardio workout. Just keep in mind that proper form is the priority, not how hard you push yourself. If you lose form, then you are just wasting your time.

Strengthens body and mind

Ladder drills will also help you strengthen your joints, tendons, and ligaments while improving focus and coordination.

For more on the history as well as scientifically proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

Are you ready to save some cash and make your very own agility ladder? Let’s get started!

First off, forget about buying an expensive agility ladder from a sports specialty store. With just a few materials and some DIY skills, you can make your own ladder right at home.

Here’s what you need

  • Two rolls of duct tape—or at least 25 to 30 feet of it.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  I think you can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

The best part? You can probably get those paint-stirring sticks for free at your local Home Depot paint counter!

Once you’ve got your materials ready, it’s time to assemble your ladder. With a few simple steps, you’ll have a fully functional agility ladder in just a few minutes.

But why make your own ladder, you may ask? Not only does it save you money, but it also allows you to customize your ladder to your desired length and width. Plus, the act of creating something with your own hands can be a satisfying experience in and of itself.

For more inspiration and step-by-step instructions, check out some online resources such as YouTube videos or instructional articles.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

In general, agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

If you’re not feeling up to the task, there are plenty of tutorials online, including a helpful YouTube video that walks you through the entire process.

Too much to handle? You can always improvise by drawing the ladder on the ground with some tape. After all, exercise doesn’t have to be complicated to be effective.

Starting Agility Ladder Exercises Without Falling Flat on Your Face

Are you ready to take your training to the next level with agility ladder exercises? It’s important to start slow and gradually increase your intensity so you don’t trip up and fall flat on your face.

But don’t worry. Here are some easy steps to get you started safely and efficiently.

First things first, set up your agility ladder in a spacious area with a flat surface. Now, it’s time to start slow. As a newbie, begin by walking through the ladder. This helps you get used to the movement and build a proper form from the get-go.

Once you have the hang of it, try some basic ladder drills. Perform a few rounds of jogging up and down the ladder, then try shuffling from side to side. These exercises will help you develop balance, coordination, and quick reflexes.

As you get more comfortable with the ladder, it’s time to make things more challenging. Push yourself to perform the exercises as fast as you can without sacrificing form. Remember, quality over quantity.

Studies have shown that agility ladder drills can improve your speed, coordination, and overall physical fitness.

Plus, they can be a fun and exciting way to switch up your training routine.

Adding The Drills

To make the most of agility ladder drills, you should incorporate them strategically into your running plan. One way to do this is to add them in as part of your dynamic warm-up routine before a run. This can help activate your muscles, improve coordination, and enhance neuromuscular control, which can translate to better performance on the road.

You can also use these drills as a standalone workout, performing 2-3 sets of each drill with 30-60 seconds of rest between sets. This can help improve your agility, speed, and reaction time, all of which are important for running performance.

Another option is to use these drills as part of a circuit-style workout, alternating between ladder drills and other strength or cardio exercises. This can provide a high-intensity, full-body workout that can boost your endurance and overall fitness.

Incorporating Agility Ladder Drills Into Your Training Program:

While agility ladder drills can be a great addition to any runner’s training program, it’s important to approach them with a specific plan in mind. Here are some tips on how to incorporate these drills into your routine:

Frequency: Aim to perform agility ladder drills 1-2 times per week, ideally after a warm-up but before your main workout.

Progression: Start with the basic drills and gradually progress to more complex ones. You can also increase the speed or add resistance to the drills over time to make them more challenging.

Variety: Mix up the drills you perform from week to week to keep things interesting and to challenge different aspects of your footwork.

Agility Ladder Exercises Warm-up

Before you start performing ladder drills, make sure to begin your workout with a thorough warm-up.

Since it’s going to be an intense exercise, you need to put some fire inside you. Make sure everything’s ready for the drills.

Jog in place to increase your heart rate and loosen up your muscles and joints, then do plenty of dynamic moves, such as lunges, butt kicks, arm raises, etc.

Agility Ladder Drills & Workout Instructions

Are you ready to take your agility and endurance to the next level? Then get ready to step up to the challenge with these agility ladder drills! This high-intensity interval training workout will push your body to the limit, requiring you to give it your all for short bursts of time, followed by rest periods.

But don’t let the intensity intimidate you. With proper form and technique, you can master each of the 11 drills in this routine. And the results are worth it – improved speed, agility, balance, and coordination.

  1. Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Make sure to reduce the amount of time your feet are in contact with the ground.

  1. High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Make sure to bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

  1. Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

  1. Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

  1. In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing, so both feet are outside of the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

  1. Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

  1. Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

  1. Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

  1. Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Agility Ladder Training – The Conclusion

Congratulations, you’ve reached the end of the ladder drills training article! By now, you should be well-versed in the art of footwork and agility and ready to take your athletic abilities to new heights.

Just like a ladder, each drill you’ve practiced is one rung higher on the ladder of success, bringing you closer and closer to your goals. According to recent statistics, athletes who incorporate ladder drills into their training regimen see a significant improvement in their speed, balance, and overall athletic performance.

So, whether you’re a seasoned athlete looking to up your game or a beginner just starting out, ladder drills are an essential tool in your training arsenal.

As you continue to practice these drills and perfect your technique, remember that the journey to success is never linear – there will be ups and downs, twists and turns, but every step you take brings you one step closer to your ultimate goal. So, keep climbing that ladder of success, and never give up on your dreams.

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