Top Speed and Agility Ladder Drills For Athletes

Speed and agility training is worked on by athletes in all sports that require coordination and fast feet. To help you get faster and quicker, I’m going to share with you some of our top speed and agility ladder drills. Also, I’ll explain a few of the main reasons you need to add speed and agility ladder drills into your workouts.

The speed and agility ladder is one of the top sports performance equipment that can help improve your speed, footwork, and coordination and take your game to the next level.

Below are some of the advantages of adding speed and agility ladder drills for athletes:

Speed: Speed and agility ladder drills help your ability to move in one direction as fast as possible.

Agility: Speed and agility ladder drills help with your coordination—your ability to accelerate, decelerate, and change directions.

Quickness: Speed and agility ladder drills help with your ability to react and switch positions quickly.

Cardio exercise: Speed and agility ladder drills get your heart pumping and are a great form of cardio.

Strengthens your body and mind: These speed and agility ladder drills require you to focus and concentrate, connecting your brain to your body.

Top Speed and Agility Ladder Drills – The Agility Workout You Need

Here are some of the top speed and agility ladder drills for athletes that combine multi-directional sprints with ladder movement, and resistance to help you increase your speed and agility. 

Ickey Shuffle

An awesome speed and agility ladder drill for getting your feet moving linear and lateral at the same time. Begin standing at the end of the ladder to the right side of it. Step into the ladder with your left foot first, then follow with your right. Step out of the ladder with your left foot (even with the next run), then raise your right foot up, however, don’t bring that foot down yet. Shift your momentum into the next run by going right, then left, and stepping outside with your right foot even with the next rung.

Linear Two Feet In-Outs 

An awesome ladder drill for developing fast feet. Begin at the end of the ladder facing the ladder. Step into the first square with your right foot then your left foot. Take two steps in every run and two steps outside every rung. For a challenge, you can add ankle resistance bands to fire your hips and build dominating foot speed.  

Lateral Two Feet In-Outs

A simple speed and agility ladder drill that combines lateral movement with forward and backward movements. Begin by stepping into the first rung with your right leg then your left leg, then take steps outside the next rung, leading with your right leg. Take two steps in every run and two steps outside every rung. For a challenge, you can add ankle resistance bands to fire your hips and build dominating foot speed. 

Lateral One Foot Foot-Fire 

A more challenging speed and agility ladder drill that involves unbalanced steps between both feet, with your lead foot touching down twice for everyone step your back foot takes. Stand to the left of the ladder facing forward and begin with your right foot leading forward at an angle into the first square. Slide your left foot even to the ladder so it is even with the first rung, but not in it, then bring your right foot out of the rung and next to your left. For a challenge, you can add ankle resistance bands to fire your hips and build dominating foot speed.  

Linear One Foot Foot-Fire

Another challenging speed and agility ladder drill that involves unbalanced steps between both feet, with your lead foot touching down twice for everyone step your back foot takes. Stand to the side of the ladder facing the ladder and begin with your right foot leading forward at an angle into the first square. Slide your left foot even to the ladder so it is even with the first rung, but not in it, then bring your right foot out of the rung and next to your left. For a challenge, you can add ankle resistance bands to fire your hips and build dominating foot speed.

Zig Zag Hops Single Leg

A challenging speed and agility ladder drill that requires balance and coordination. Begin on the side of the ladder and hop into the first rung with one foot, then hop outside the ladder even with the next rung. Hop back in the ladder then across to the other side this time, even with the next rung. The quick change in direction help to build agility, coordination, and balance. 

Linear In-Out Hops Single Leg

A challenging speed and agility ladder drill that requires balance and coordination. Begin at the end of the ladder facing forward. Start by taking a hop-forward into the first rung of the ladder, then hop straight back outside of the ladder. The quick hops on one foot will help you build agility, coordination, and balance. 

Scissor Taps

A simple speed and agility ladder drill that combines lateral movement with forward and backward movements. Stand with your left foot down in the first rung and your right foot stepped back. Move to your left while pulling your left foot back out of the ladder and bringing your right foot forward to land in the first rung. For a challenge, you can add ankle resistance bands to fire your hips and build dominating foot speed.  

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Coach Jeremy

Founder of Gridiron Elite Training, Coach Jeremy Burgos is a former College Football player and Football Coach. In high school, he was a Tom Lemming High School All American Team selection, a two-time All-State Linebacker, and holds the career school tackle record with 345 career solo tackles. In college, coach received conference Defensive Player of The Year, led the conference in total tackles, and recorded a total of 9 forced fumbles as a freshman. Coach Jeremy accounts for millions of views across varies social media channels and puts out nothing but the best content. He runs the “GridironEliteTraining2.0” Instagram where he shows exercises to help Football players run faster, hit harder, change directions and understand their position better. Coach Burgos has an innate ability to teach football in a way that parents and athletes can dissect and understand immediately! Coach has mentored thousands of athletes around the world and has partnered with the top companies in the sports world to provide you with the best resources to reach the next level.