Running Drills

When I first heard about agility ladder drills, I thought they were some kind of secret weapon for speed.

Back then I was still a newbie runner, and convinced that a few quick foot tricks would turn me into Usain Bolt in flip-flops.

Reality smacked me hard.

On my first ladder workout, I tripped over the rungs like a baby goat on roller skates. My coach was trying not to laugh.

I was red-faced, tangled up, and questioning all my life choices.

But honestly? That awkward first session was a turning point.

After a few weeks of sticking with it, things changed. My feet started moving with purpose. I wasn’t just surviving trails anymore—I was gliding through rocky terrain, hopping over roots, and weaving past stray dogs.

That’s when I realized agility work wasn’t just about speed. It was about control. Coordination. Building the kind of movement that makes you feel fast even when you’re not racing.

These days, as a coach, agility ladder drills are a regular part of what I give my runners. Not because they’re flashy, but because they work. They sharpen your footwork, lift your cadence, and prep you for trail chaos.

No, they won’t magically shave minutes off your 5K time—but they will build the groundwork for smoother form and faster reactions.

So if you’re serious about running smarter and moving better, stick with me.

I’ll walk you through the whole thing—what ladder drills actually are, why they matter (with a few honest truths), and my 9 favorite drills.

I’ve also added a 4-week plan you can do at home, plus real-world answers to the most common questions I get.

Let’s break it down.

What Are Agility Ladder Drills?

Agility means being able to change direction fast, without flailing or losing control.

It’s not just about being quick—it’s about reacting. Moving clean. Staying in control when things go sideways.

Sounds fancy, but here’s what it means for runners: being able to adjust your stride at the last second—like when you suddenly spot a hole in the pavement or have to swerve around pedestrians hogging the sidewalk.

Agility ladder drills help you get better at that. You move your feet through a ladder laid flat on the ground, following specific step patterns—kind of like foot choreography for runners.

These drills train your feet to be quicker and more precise, which means more control on the run.

I tell my athletes: “Ladder drills teach your feet to dance.” They dial in your brain-to-foot connection—what nerds call the neuromuscular system—so that when the road gets sketchy or the trail gets wild, your feet already know what to do.

I’ve had moments out running—like flying downhill in the rain or threading through a crowded street—where I could literally feel the ladder work kicking in.

My legs moved faster than my brain could think. That’s the magic of training this way.

Now, don’t get it twisted: agility ladder drills aren’t true agility. In sports like soccer or tennis, athletes respond to unpredictable cues—like a defender or a ball. Ladder drills are planned.

You’re following patterns, not reacting to surprises.

But that’s okay. These drills still build the raw tools—balance, foot speed, coordination—that help you react better in the real world.

So think of agility drills like sharpening your blade. They’re not the whole battle, but they make you a better fighter.

What Is an Agility Ladder (a.k.a. Speed Ladder)?

An agility ladder is basically a flat ladder you roll out on the ground. (See Image)

No, not the kind you use to clean gutters. It’s usually made of nylon sides and thin plastic “rungs” spaced about 18 inches apart. Each box is a landing zone for your feet during drills.

You can buy one online or at a sporting goods store for around $20. Mine’s been with me for years and rolls up like a yoga mat. Easy to pack. Easy to toss into a backpack.

But if you’re scrappy (or broke), make your own.

I once built a DIY ladder in my garage with duct tape and a pile of paint stir sticks. Took about an hour, and it worked just fine. There’s something satisfying about training with gear you built yourself.

Here’s what you’ll need if you go the DIY route:

• About 25–30 feet of duct tape
• 10 flat sticks or cardboard strips (around 18 inches long)
• Measuring tape (space rungs ~18 inches apart)
• Scissors

Lay out two long strips of duct tape, slap the “rungs” between them, and boom—you’ve got a functional agility ladder. Not pretty, but it gets the job done. Chalk or even jump ropes on the ground can work in a pinch, too.

Agility Ladder Specs:

• Most are 10 yards long, 16 rungs.
• Modular ones come in smaller sections (great if space is tight).
• Flat rungs are safer—because trust me, you will hit them sometimes.
• Use it on a grippy surface like grass, rubber floor, or turf.
• Avoid concrete unless you like sore joints and the taste of gravel.

I usually throw mine down in a parking lot or quiet patch of grass. Indoors, tape it to a hallway floor or gym mat. Just make sure there’s nothing breakable nearby—especially if you’re still working on your coordination!

Why Should Runners Care?

This isn’t just about looking cool or copying football players. Agility drills make you better on trails, in races, and in life.

They help you stay upright when the ground gets sketchy, or when you need to change direction without throwing your stride out of whack.

Here’s what I’ve seen in my own training and with my runners:

• Cadence goes up: You learn to move your feet faster, without trying harder.
• Form gets smoother: The foot-brain link strengthens, reducing the clunky shuffle that slows you down.
• Confidence spikes: You trust your body more, especially when terrain gets tricky.

And here’s the kicker: agility work is fun. It breaks up the grind of regular mileage. It makes you feel like an athlete, not just someone out logging steps on Strava.

But yeah—don’t expect miracles. Ladder drills alone won’t get you to a sub-20 5K. You still need tempo runs, intervals, and strength training. But they will make those runs feel smoother and more dialed-in.

Let me break down the reasons runners need agility ladder training.

🔹 They Fire Up Your Brain–Body Connection

You ever feel like your feet and brain aren’t always on the same page—especially when you’re tired? Ladder drills fix that. They train your brain and legs to talk fast and react even faster.

I remember the shift myself. After a few weeks of drills, I was hitting rocky trails with more control, barely thinking about foot placement. It was like my nervous system finally got the memo.

🔹 They Help You Pick Up Cadence (Yes, That Means Speed)

Stuck in that heavy, slow stride that sounds like bricks hitting pavement? Been there. Ladder drills force you to move fast and light. Think quick, short, snappy steps.

I’ve coached runners who couldn’t break 160 steps per minute. After adding agility work, they started hitting 175+ like it was nothing. It’s not magic. It’s muscle memory.

🔹 They Make You a More Efficient Runner

No wasted motion. That’s what we’re after. Ladder work teaches you to move clean—less flailing, more control. You’ll start landing under your center of gravity instead of reaching and overstriding.

For me, I felt it most on long runs. My legs didn’t fall apart late in the game. They held strong. That’s running economy in real life—not just something you read in a study.

(But for the record, this stuff is backed by science—like a study in the Journal of Strength & Conditioning Research showing agility drills improve lower-body coordination and speed.)

🔹 They Wake Up Your Balance and Stability Muscles

Every little hop and shift in a ladder drill lights up those tiny stabilizer muscles—especially in your feet, ankles, and hips. These are the muscles that stop you from rolling your ankle on a root or crashing on a descent.

Trust me, I used to crash. A lot. Rocky trails were my nemesis until I built up this kind of foot control. Now I stay upright more often than not.

🔹 They’re Trail Running Gold

If you love trail running like I do, these drills are your cheat code. You’ll move laterally better, lift your feet higher, and react faster to whatever nature throws at you.

I swear by lateral ladder drills before a big trail race. Makes dodging roots and rocks feel automatic.

Coach’s Final Word

Look, ladder drills won’t replace your hill repeats or tempo runs. But they will sharpen the blade. You’ll feel quicker, more controlled, and more confident out there.

I treat them like a secret weapon. 10–15 minutes, twice a week, and the benefits sneak up on you.

So if you’ve been skipping footwork drills because they look “fancy” or “not for runners,” stop that. They’re for you. Let’s level up your stride.

9 Agility Ladder Drills for Runners

These are the drills I keep coming back to—with myself and with the runners I coach. I’ve broken them down with clear steps and thrown in some personal notes to show how each one plays out in real life.

(Quick note: Do each drill for 30 seconds to a minute. Rest. Then repeat for 2–3 rounds. Twice a week is enough to see gains.)

1. Ladder Linear Run (The Classic Speed Drill)

This is your bread and butter. Great warm-up. Great turnover booster.

This drill didn’t click for me at first. I was too stiff, trying to “nail” each step perfectly. One day I just sprinted through—no overthinking—and boom: I flew. No ladder hits. Just flow. Felt like I unlocked a new gear in my legs.

Once you feel it, you’ll know. The rhythm is addicting.

How to do it:

• Start at the bottom of the ladder, facing straight ahead.
• Run through it, one foot per box—left-right-left-right.
• Light steps. Stay bouncy. Don’t let your heels drag.
• Land on the balls of your feet. Keep it fast and light—imagine running over hot coals. Arms should drive in rhythm.

2. High-Knees Run (The “A-Skip” Variation)

If your stride feels sluggish or you struggle with posture, this one is for you.

I used to picture running through tires, like in those old football training montages. One day I was doing this drill in a park and a bunch of kids started mimicking me—knees way too high, laughing the whole time.

At first I felt silly. Then I realized: screw it, I’m training smart. They were just having fun. This drill helped fix my lazy shuffle. Gave me more spring and improved my form. If you’re always dragging your feet, start here.

How to do it:

• Both feet land in each box.
• Right foot in → left foot follows.
• Then next box. Each time, lift your knee high—aim for waist height.
• Keep elbows bent at 90 degrees. Drive your arms with the opposite knee. It’s a rhythm thing.

3. Lateral Quick Step Shuffle

Running isn’t just about pounding forward. If you’ve ever had to dodge a wayward scooter in Bali or hop a puddle mid-run, you already know that side-to-side agility is crucial.

The lateral shuffle drill trains exactly that—giving your feet the kind of quickness that keeps you upright, stable, and ready to move.

How to Do It:

• Start by facing sideways at the edge of the ladder, with it stretching out to your right.
• Step your right foot into the first box, then quickly bring your left foot in too—both feet land inside.
• Now step out with your right foot (outside the ladder), then left foot into the next box, followed by right foot in again.
• Repeat this “in-in, out” rhythm as you shuffle laterally down the ladder.

4. Carioca (Grapevine) Step

Here’s where things get spicy. The carioca drill—some call it the grapevine—is all about hip mobility, timing, and smooth coordination. Think of it as dancing through the ladder while secretly training your running mechanics.

How to Do It:

• Stand on the left side of the ladder with your right shoulder facing it.
• Step your right foot into the first box, then cross your left foot behind the right into the next box.
• Right foot into the third box, left foot crosses behind again into the fourth box, and so on.

5. In-and-Out (Jumping Jack Feet)

Ready to get your heart rate up? This one’s like a horizontal jumping jack—simple, but man, it wakes up your legs and coordination fast.

I used to think my coordination was solid… until I realized my left foot was always late to the party. This drill exposed that. It also lit up my adductors (inner thighs), which I didn’t even know were weak.

Now I think of this drill as mini ski hops—it’s helped my trail running, especially when pushing off from uneven terrain.

How to Do It:

• Stand at the start of the ladder with both feet together.
• Jump both feet into the first box, landing hip-width apart.
• Then jump forward out of the ladder, landing with your feet straddling the next rung—wider than hip width.
• Next, hop both feet together into the second box. Then out again, and so on.
• Bounce on the balls of your feet. Keep your knees soft and chest up. Arms help: down when feet are together, out when feet go wide—just like a jumping jack. Use your eyes to scan ahead, not down.

6. Ickey Shuffle (Three-Step Lateral Pattern)

This is the drill that makes you feel like an athlete. Named after NFL legend Ickey Woods, it’s all about rhythm and reaction—perfect for runners who want sharper footwork and faster cadence.

How to Do It:

• Start on the left side of the ladder. The pattern is “In-In-Out.”
• Step your right foot into the first box.
• Bring your left foot in.
• Step your right foot out to the right of the ladder.
  Then:
• Step your left foot into the next box.
• Bring your right foot in.
• Step your left foot out to the left side.
• Repeat all the way down.

7. Forward & Backward Jumps

This one’s a killer — I call it the boomerang hop. It teaches your feet to react fast and your brain to stay locked in. The rhythm is simple: two boxes forward, one back. It sounds playful — but it’ll torch your calves and challenge your focus like crazy.

How to Do It:

• Stand at the base of the ladder. This is a two-foot jump drill.
• Start by hopping over the first box and landing in the second.
• Then jump backward one box to the first.
• Next, jump forward two — you’ll land in box 3.
• Then back to box 2. Forward to box 4. Back to 3. Keep going.

The pattern:
Box 2 → back to 1 → into 3 → back to 2 → into 4 → back to 3… and on.

My routine? I walk back to the start after each round (honestly, that walk is the best breather). If you want extra challenge, flip the drill: go forward one, back two. But trust me — forward-2, back-1 is already a mental workout.

Form Tips:

• Keep your landings soft.
• Swing your arms with the movement — forward when jumping ahead, back for the reverse.
• Don’t rush the jump back. Regain your balance, then push off.

8. Lateral Shuffle (Two Feet In Each)

This is one of the simplest ladder drills — but don’t sleep on it. Done right, it sharpens your lateral speed and balance. I like using it as a warm-up or reset when other drills get too tricky.

How to Do It:

• Stand facing down the ladder, with it at your side.
• Step your left foot into box 1, then your right.
• Step out with your left, then move your right into box 2, followed by your left.
• Repeat: two feet in each box, one at a time, moving sideways.

In short:

• Step in with lead foot,
• bring the trailing foot in,
• step the lead foot out,
• repeat into the next box.

Once you hit the end, face the other way and come back — your opposite foot will lead this time.

9. Single-Leg Hops (Hopscotch Balance)

Okay, now we’re getting serious. This drill is tough. It’s all about control, balance, and single-leg strength — which runners desperately need. Remember: every stride is a one-leg jump. So this is just running, turned up a notch.

When I first tried this, my left leg was a mess. Wobbly, weak, uncoordinated. It exposed a clear imbalance I had been ignoring. So I added it to my drills every week.

After about a month? Huge difference.

This drill hits all the little stabilizer muscles — foot, ankle, glutes. It’s a hidden gem for injury prevention.

How to Do It:

• Start on one leg — right foot, left foot raised.
• Hop into the first box.
• Keep hopping through the entire ladder, staying on that one leg.
• Switch legs and return hopping on the other foot.

You don’t need to move sideways — just hop forward and zigzag slightly into each box. Control matters more than speed here.

4-Week Agility Ladder Plan (Runner-Tested & At-Home Ready)

When I first added agility ladder drills to my training, I was all clumsy feet and tangled steps.

I mean it. I looked like I was playing Twister on fast-forward.

But over time, that awkward mess turned into smooth, quick steps. And now, it’s one of my favorite ways to wake up my legs and brain.

So if you’re wondering how to fit ladder drills into your running routine, here’s a no-fluff 4-week plan I use with my runners here in Bali.

All you need is about 10–15 minutes, a little space, and some willingness to look silly before you get good. Trust me, it’s worth it.

The Basics

• Schedule: Start with 2 ladder sessions per week. Move up to 3 in week 3 if you’re feeling good.
• When to do them: On your easy run or cross-training days. Or tack them on after an easy run as part of your drills.
• Warm-up: Always jog 5–10 minutes and do dynamic stretches before ladder work.

WEEK 1: Learn the Moves

• Focus: Nail the basics, stay light on your feet.
• Sessions: 2 (e.g., Tuesday & Friday)
• Drills: Ladder Linear Run, High-Knees, Lateral Shuffle, In-and-Out
• Tip: Walk or jog through drills first. It’s about rhythm, not speed. By the end of the week, you should feel more coordinated.

WEEK 2: Add a Little Spice

• New Drills: Carioca & Ickey Shuffle
• Session A: Linear Run (2 rounds, a little quicker), High-Knees (2 rounds), Carioca (2 rounds each way), Lateral Shuffle (2 rounds)
• Session B: In-and-Out (3 rounds), Ickey Shuffle (3 rounds), Forward/Backward Jumps (2), Single-Leg Hops (start easy)
• Tip: It’s normal to feel awkward with the new drills. Break them down step-by-step. Rest as needed.

WEEK 3: Turn Up the Volume

• Sessions: 2–3 (add a third light one if you’re up for it)
• Session A: High-Knees (3 rounds), Linear Run (3 rounds, last one fast), Lateral Shuffle (3), Carioca (2)
• Session B: Ickey Shuffle (4), Forward/Backward Jumps (3), In-and-Out (3), Single-Leg Hops (2 each leg)
• Optional Session C: Focused technique work on your weakest drill
• Tip: Try going circuit-style: run straight into the next drill, then rest. And yes, hitting a rung happens. Laugh, reset, go again.

WEEK 4: Own It

• Session A: Create a circuit: Linear Run → High-Knees → Ickey Shuffle → Lateral Shuffle. Repeat 2–3 times.
• Session B: Power session: In-and-Out (2 rounds fast), Forward/Backward Jumps (2), Single-Leg Hops (2 each leg), finish with your favorite drill
• Tip: Imagine you’re on a technical trail or dodging crowds. Let your body move freely. Feel the work you’ve put in come together.

After Week 4

By now, these drills should feel familiar. You can:

• Add more rounds
• Toss on a light weight vest
• Use them in your warm-up before interval runs

Just don’t drop them altogether. Keep ladder work in your rotation 1–2 times a week. Your future self will thank you.

Final Thoughts: My Take

I started as the guy who tripped over every rung. Now? The ladder is my secret weapon. It wakes up my coordination and helps me feel fast even on tired legs.

I use this stuff with the runners I coach — beginners and marathoners alike. One runner I worked with used to call herself “awkward and slow.” A few weeks in, she was gliding through the ladder with confidence. That’s what this work does. It builds belief.

Ladder drills are more than physical. They’re a mindset. They teach agility, yes, but also patience and play. Blast some music, smile when you mess up, and high-five yourself when you get it right.

So what’s your move? Have you tried ladder drills before? Got a favorite pattern? Ickey Shuffle still tripping you up? Drop a comment and let’s talk.

And remember: Every fumble is one step closer to feeling fast and free.

Get after it. Your agile, strong self is waiting.