Running Drills

Top 9 Speed & Agility Ladder Drills For Runners

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If you’re looking for the best agility ladder drills, then you have come to the right place.

In today’s post, I’m sharing with you my favorite agility ladder workout.

I’ll also discuss some of the main benefits of adding agility drills to your training program as well as how to get started with ladder drills without risking bad form or injury.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

What Agility Ladder Drills Training?

Let’s start by defining what agility is (hint, it’s not actually speed).

Agility is your ability to change position quickly and accurately, using quick, controlled movement and without losing speed.

Good agility requires a great deal of coordination, quick reflexes, balance, speed, and correct response to the changing situation.

As a runner, this can help you pick up speed at the end of the race, maneuver around rocks during a trail workout, or simply perform everyday activities with ease.

What’s The Best Way to Improve Agility?

The quickest way to increase your multidirectional speed is to exercise with an agility ladder—performing specific agility drills.

What’s An Agility Ladder

The agility ladder is a handy 10 yards long piece of training equipment that you can either buy from Amazon (or the nearest sports specialty store) or DIY to start right away.

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed 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, 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

Feeling crafty? No need to spend your hard-earned money, especially when you want to try agility ladder training. In fact, a good agility ladder can be made from a mix of cheap materials.

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 the paint counter at Home Depot.
  •  A measuring tape.

Next, all you need is a few minutes to throw this whole project together.

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.

This YouTube Tutorial shows you exactly how to put everything together.

Too much to handle?

You can simply draw it on the floor or use scotch tape. Exercise doesn’t have to be tricky.

Starting Agility Ladder Exercises Without Falling Flat on your Face

I know you can feel too excited for the first time, even though you still clueless. here are four easy steps to proceed safely.

  • Set it up. Lay down the agility ladder in the corner of the gym or empty studio or space.
  • Start slow. As a newbie, begin by walking through the ladder first. This helps you get used to the movement and build a proper form from the get-go.
  • Do basic ladder drills. Perform a few rounds of jogging up and down the ladder, then try shuffling from side-to-side.
  • Make it more challenging. As you get used to the ladder, up the ante and perform the exercises as fast as you can without sacrificing form.

Top 9 Speed Ladder Exercises

Here are nine agility ladder drills that combine multi-directional sprinting with ladder movement to help you improve lower body muscular endurance and speed.

To improve ASAP, do the routine below at least two times a week.

Perform the routine as a circuit, doing each exercise for 30 to 60 seconds in order and with minimum rest between each drill.

Repeat the whole circuit two more times, or more if you want to.

Remember to start slow and put safety first.

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, arms raises, etc.

Agility Ladder drills & workout Instructions

The routine is considered a high-intensity interval training workout because it will force you to push your body hard for short bursts of time and then rest.

Perform each drill three times in a row.

Make sure to move down the ladder as fast you can with good form, then shuffle back to the starting position and do it two more times. Repeat each of the 11 drills.

  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.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

If you’re looking for the best agility ladder drills, then you have come to the right place.

In today’s post, I’m sharing with you my favorite agility ladder workout.

I’ll also discuss some of the main benefits of adding agility drills to your training program as well as how to get started with ladder drills without risking bad form or injury.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

What Agility Ladder Drills Training?

Let’s start by defining what agility is (hint, it’s not actually speed).

Agility is your ability to change position quickly and accurately, using quick, controlled movement and without losing speed.

Good agility requires a great deal of coordination, quick reflexes, balance, speed, and correct response to the changing situation.

As a runner, this can help you pick up speed at the end of the race, maneuver around rocks during a trail workout, or simply perform everyday activities with ease.

What’s The Best Way to Improve Agility?

The quickest way to increase your multidirectional speed is to exercise with an agility ladder—performing specific agility drills.

What’s An Agility Ladder

The agility ladder is a handy 10 yards long piece of training equipment that you can either buy from Amazon (or the nearest sports specialty store) or DIY to start right away.

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed 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, 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

Feeling crafty? No need to spend your hard-earned money, especially when you want to try agility ladder training. In fact, a good agility ladder can be made from a mix of cheap materials.

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 the paint counter at Home Depot.
  •  A measuring tape.

Next, all you need is a few minutes to throw this whole project together.

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.

This YouTube Tutorial shows you exactly how to put everything together.

Too much to handle?

You can simply draw it on the floor or use scotch tape. Exercise doesn’t have to be tricky.

Starting Agility Ladder Exercises Without Falling Flat on your Face

I know you can feel too excited for the first time, even though you still clueless. here are four easy steps to proceed safely.

  • Set it up. Lay down the agility ladder in the corner of the gym or empty studio or space.
  • Start slow. As a newbie, begin by walking through the ladder first. This helps you get used to the movement and build a proper form from the get-go.
  • Do basic ladder drills. Perform a few rounds of jogging up and down the ladder, then try shuffling from side-to-side.
  • Make it more challenging. As you get used to the ladder, up the ante and perform the exercises as fast as you can without sacrificing form.

Top 9 Speed Ladder Exercises

Here are nine agility ladder drills that combine multi-directional sprinting with ladder movement to help you improve lower body muscular endurance and speed.

To improve ASAP, do the routine below at least two times a week.

Perform the routine as a circuit, doing each exercise for 30 to 60 seconds in order and with minimum rest between each drill.

Repeat the whole circuit two more times, or more if you want to.

Remember to start slow and put safety first.

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, arms raises, etc.

Agility Ladder drills & workout Instructions

The routine is considered a high-intensity interval training workout because it will force you to push your body hard for short bursts of time and then rest.

Perform each drill three times in a row.

Make sure to move down the ladder as fast you can with good form, then shuffle back to the starting position and do it two more times. Repeat each of the 11 drills.

  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.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

6 Running Warm-up Exercises – How To Warm Up The Easy Way

by
dynamic warm up exercises

Looking for the best running warm-up exercises? Then you have come to the right place

As a runner, if you are serious about performing your best and preventing injury, then you need to start doing both general and specific warm-up exercises before your runs, especially before hard workouts and races.

The dynamic running warm-up I’m sharing with you today includes movements in all three planes of motion with a focus on muscle elasticity and joint mobility.

So what’s a dynamic running warm-up ?

A dynamic running warm-up challenges every part of your body that you use to run, and it has two phases: General and specific.

The general phase is about raising your body’s temperature and increasing blood flow and circulation to the muscles, which improves and promotes the delivery of oxygen and nutrients to the working muscles.

On the other hand, the specific part of the warm-up active your nervous system while using very similar biomechanics used in running, therefore, preparing the muscles to fire in the most running-specific way possible.

Benefits Of Dynamic Running Warm-ups

First of all it’s all about the heart rate.

By doing this warm-up before a workout you will get your heart rate up and blood flowing throughout your body, which can help you prevent injury and premature fatigue as well as increase performance and training enjoyment.

This dynamic warm-up routine can help coordinate all of your moving parts—think joints, ligaments, and muscles—and get them to move together in the most efficient way possible.

This is done by challenging your stability, strength, flexibility and mobility all at ounce.

In addition, this also will help you open up your joints and get them well lubricated, especially those within your ankles, feet, hips and spine.

How to Warm up For Running – Directions & Tips

The length and intensity of your running warm-up depend on your fitness level, workout intensity, temperature, the amount of clothing worn,  and your personal preferences.

But as a rule of thumb, the more vigorous the exercise, the longer it should take you to get warmed up.

This means that you should spend more time warming up for more intense running workouts, such as sprints, or hill reps.

On the other hand, you can spend less time warming up for easy, to moderate sessions, such as easy recovery runs.

The Running Warm-up Breakdown

Now let’s take you through my favorite warm-up.

What follows is the exact training recipe I follow whenever I’m warming for a workout, or when I’m working with another runner or training partner.

How Long?

A good dynamic warm-up can take you up to 10 minutes.

That comprises 5 minutes of light aerobic movement followed by 5 minutes of dynamic exercises.

Sometimes, that might add up to 15 minutes, but it’s worth it—especially before any intense, vigorous, running training.

How To Warm up Before Running  + The Two Main Ingredients

A proper warm-up includes two distinct phases.

First, start with a low- to moderate physical activity, such as brisk walking, jogging on the spot, or low-intensity running.

In general, brisk walking is my default setting for warming up.

Many runners scoff at walking.

But, in fact, walking is the perfect low-intensity exercise to ease your body out of sedentary mode into running mode.

This holds especially true when you’re heading out the door for a run after a long day of sitting at a desk or a night of sleep.

As a result, start your runs with a 5-minute walk.

Walk for more if you are exercising first thing in the morning or after prolonged sitting.

Also, make sure to pump your arms or swing them side to side to help warm up the muscles of your upper body.

Secondly, do a dynamic stretching routine.

So, what is it? And how can it help you warm up right?

A dynamic warm-up simply means you’re moving as you stretch.

It consists of a series of mobility and strength exercises designed to increase total body temperature, fire up the nervous system, improve range of motion, and reduce functional limitations.

A dynamic warm-up will reduce the risks of injury and make your muscle contractions more efficient.

Static stretching is the opposite.

And it’s not the best way to get your body for exercise.

The fact is, research shows that static stretching—holding a stretch for an extended period—can hinder performance and might lead to injury.

And you don’t want that.

Additional resource – The Myrtle routine

Running Warm-up

How To Warm Up Before Running – Top
6 Dynamic Running Warm-Up Exercises

Here are the five warm-up moves I do inside before heading out for a run.

Perform these exercises before your runs (and other workouts too) to boost your range of motion, loosen up tight muscles (especially if you are running in the early morning) and increase your circulation.

Running Warm-up Exercise – 1. Toy Soldier

Benefits

This exercise increases body temperature and heart rate, preparing your whole body for the task ahead.

It’s also key for warming up the quadriceps, hamstrings, and glutes—key running muscles.

This move also stretches the back of your upper legs and fires up the core.

Proper Form

While keeping your back flat, knees straight, and core engaged, step forward, and kick your right leg straight out in front of your body up to waist level, flexing your toes the entire time.

Extend your left arm at the same time as if you are reaching out to touch your right foot.

Release and change sides.

Do 12 reps on each leg.

Running Warm-up Exercise – 2. Side Step/Shuffle

Benefits

This is a lateral move that warms up the calves, hamstrings, quadriceps, glutes and hips flexors—most of the key running muscles.

Not only that, if you perform this move as fast as you can, then it will also help you boost agility and coordination, helping you run faster as well.

Proper Form

Begin by standing as tall as you can with legs straight and arms hanging by your sides.

Next, step to the side by performing quick side shuffles for 10 to 15 meters to the right.

On the last shuffle, land on your right foot, pause for a moment, then shuffle back to starting position.

Make sure to raise your knees as high as you can.

Additional reading – How to Prevent Overuse Injury

Running Warm-up Exercise – 3. Side to side leg swings

Benefits

This is one of my favorite warm-up moves because the swings focus on the hip joints and hamstrings.

Loose hips and hammies are vital if you are serious about running efficiently and pain-free.

Proper Form

Start by holding onto a sturdy chair, or a wall, then swing your right leg to your side and then back and across your torso (see the video).

Perform the move 12 to 16 times on each side.

Running Warm-up Exercise – 4. Lateral Lunge

Benefits

This move engages the glutes and adductor muscles and fires up the cardiovascular system.

Proper Form

https://www.youtube.com/watch?v=FRtCC0wHWgU

Assume an athletic position with back straight, feet hip-width apart.

Next, step to your right side, then shift your weight toward your right foot, bending your right knee and pushing your hips back to lower into a lunge.

For more, reach out with your left hand and tap your right foot.

To come out of this, extend your hips and push off with your right foot and return to starting position, then switch sides.

Do 12 reps on each side.

Additional resource –How to warm up for a race

Running Warm-up Exercise – 5. Walking Lunges

Benefits

This move is vital for warming up most of your running muscles as well as increasing core body temperature.

In addition, walking lunges can also increase your range of motion in your lower body.

They are also necessary for improving balance and coordination.

Proper Form

Stand upright with your feet together, then step forward with your right foot, taking a long stride and lowering your left leg towards the ground.

Make sure to keep your right knee over your ankles, toes pointing straight ahead.

Do this in a slow and flowing motion.

Next, push off with your left foot, raise up and bring it forward to your right foot, then step forward with your left foot to complete one rep.

Complete two sets of 12 lunges on each side.

Running Warm-up Exercise – 6. Butt Kicks

This is a key move for warming your leg muscles in a running-specific way. Not only that, doing butt kicks on a regular basis also help you improve your running form and stride, too.

Proper Form

While keeping your core engaged and back flat, lean forward slightly so your chest is over the toes, then start jogging forward by bringing your heels to touch your hamstrings, in a butt kicking motion.

Make sure to keep your elbows close to your sides and ankles dorsiflexed the entire time.

Keep alternating kicking your butt with your right and left leg for at least one minute.

I’d also recommend these agility ladder drills.

How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why ?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

Conclusion

Here you have it! Now you know how to warm up before running with ease.

Please perform the above dynamic running warm-up exercises before all of your runs and workouts to ensure maximum performance and prevent injury. Your speed of implementation is key here..

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D