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Ladder Agility Drills

Ladder agility drills are an effective way to improve foot speed, agility, coordination and quickness. The document describes 5 ladder drills: the hop scotch drill, in-out drill, lateral feet drill, tango drill, and five count drill. The drills involve jumping, stepping, and crossing feet in and out of ladder squares in varying sequences and motions to challenge agility. Quality form is emphasized over speed or fatigue.

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215 views4 pages

Ladder Agility Drills

Ladder agility drills are an effective way to improve foot speed, agility, coordination and quickness. The document describes 5 ladder drills: the hop scotch drill, in-out drill, lateral feet drill, tango drill, and five count drill. The drills involve jumping, stepping, and crossing feet in and out of ladder squares in varying sequences and motions to challenge agility. Quality form is emphasized over speed or fatigue.

Uploaded by

hkaur2002
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Ladder Agility Drills

Ladder agility drills are an excellent way to


improve foot speed, agility, coordination and overall quickness.

They are an integral part of many SAQ programs and compliment many different sports
and events.

Speed ladder drills are about quality and form rather than producing overload. The drills
are not meant to leave you fatigued or breathless in the way that shuttle runs might, for
example.

It is better to perform these drills at the start of a session after the warm up. Your muscles
should be fresh to ensure good quality of movement. And because they will not leave you
exhausted you can perform resistance or endurance training afterwards.

Important Tip: Print this page out and have it with you when you practise these ladder
agility drills. It's a good idea to have half a dozen dummy runs on each exercise before
you begin to perform them at speed.

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

Ladder Agility Drills

Hop Scotch Drill


This is one of the simplest ladder agility drills, even for those who are too old
to remember playing hop scotch (or just won't admit to it!).

• 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.
• Repeat this pattern in fluid motion for the length of the ladder

Lateral Feet Drill


The ladder agility drills from now on require more practise
and greater coordination. Be sure to give yourself several
dummy runs before attempting at speed.

• Start with both feet outside of the first square and


to the left
• Step into the first square with your left foot first,
immediately followed by your right foot... in a 1-2
motion
• Step to the right, outside the first square again with
your left foot fist, followed by your right
• Now step diagonally left into the second square, with the left foot leading always
keeping the same 1-2 motion
• Now step out to the left-hand side of the second square and repeat for the full
length of the ladder
• If you perform several sets of this drill start at different sides of the ladder so your
lead foot changes each time
Tango Drill
Named after the dance, when you perform this drill
correctly you'll see why. Or should it be the Foxtrot?

• Start with both feet outside of the first square and


to the left
• Cross your left leg over your right and into the
centre of the first square. Your right leg should
immediately follow to the right of the first square,
followed by your left leg
• It's a 1-2-3 motion like you're dancing
• From here your right foot comes across your left
and into the centre of the second square as the pattern is repeated in the opposite
direction
• Repeat for the full length of the ladder

Five Count Drill


This is the most difficult to master of these ladder agility drills and
requires patience even for the most dexterous. When you can
perform this exercise smoothly, with speed you're ahead of most
of the competition!

• Start with your feet hip width apart at the bottom of the
ladder
• Step out to the right of the first square With your right foot
immediately followed by placing your left foot into the
first square
• Bring your right foot along side your left in the first square
then step into the second square with your left foot
immediately followed by the right
• Count these first five steps in a 1-2-3-4-5 manor
• Reverse the sequence by stepping out to the right of the third square with your left
foot
• Repeat for the full length of the ladder
As with all the individual exercises that appear on this, or any other website, they are
only as effective as the larger program that incorporates them. Developing speed and
agility for your sport is a worth pursuit...

http://www.sport-fitness-advisor.com/ladder-agility-drills.html

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